Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) 2. Strength Prep Work back and forth between tempo front squats and weighted chin-ups. The tempo for...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10 sets “Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower. 2. Workout Prep 2 sets: 10...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo -into- 3 sets 30-second Row (build in pace) 10 Deadbugs 10 Downward Dog to Seal Pose 2 Sandbag Cleans (light) or Power Clean 2. Workout Prep 2 sets: 5/4 Calorie Row 1 Sandbag Clean (build-in weight) or Power Clean...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7s -into- Hip Halo Warmup -into- 4 min AMRAP 30 sec single/doubles 3 Front Squat (empty bar – build across) 3 Shoulder to Overhead (empty bar – build across) 3 Thrusters (empty bar – build across) 5 Kip Swings...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets) 2. Strength Prep Build to a heavy Deadlift and 1 set of max Strict Handstand Push-ups 3. Workout Prep 1 set:...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 30-second Assault Bike 4 Step Ups 4 Box Jumps 5 GHD’s to parallel or Abmat Sit-ups 5 Bench Press (empty bar – build across sets) 2. Strength Prep Build to a heavy single Bench Press and max...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 3 sets: 100m Run (Build up to 80% of sprint speed) -rest 1 minute between sets- Workout (10 Rounds for time) Big Bird Freedom/Independence 10x100m Sprint (Or 8x25ft Shuttle Run) -Every 3:00- Liberty 10x50m Sprint (Or 4x25ft Shuttle...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up 1:00 Machine -into- 3 sets: 5 Worlds Greatest Stretch (each side) 10 Deadbugs 5 Scap Pull-ups 5 Front Squats (empty bar – build across sets) 2. Strength Prep Build to a heavy single Front Squat and find a max strict...Read More
