Bell House Fitness – CrossFit Warm Up 2 Rounds (P1) 300m run (P2) 10 KB deadlfits 10 alt lunges 5 burpees 05.13.23 (AMRAP – Rounds and Reps) Partner Workout AMRAP 20 400m run with your partner 40 KB swings split however (53/35) 2 burpeebox get overs* (40 in) 40 KB front rack lunges split however(53/35)...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 rounds (6-8 minutes) 10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC) 10 Alternating V-Ups 10 Jumping Air Squats 5 Up Downs 2. Strength Work up to a heavy complex in 5 working sets:...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min machine 6 Alternating Dumbbell Snatch (lightweight – build across) 5 Single Arm Press (each side) 5-second handstand hold 3 Box Get Overs (Practice Transition) 2. Workout Prep 3 sets: 20 second Row (workout pace) 2 Dumbbell Snatch (build in...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer Exercises * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1 Power Snatch 3×3 Overhead Squat 3. Workout Prep 2 sets: 5 Wall Balls 3 Power Cleans (Build in weight) Power...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through: 10 yd walk on toes 10 yd walk on toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk with arms locked out in the overhead position 10...Read More
Bell House Fitness – CrossFit BRING A FRIEND SATURDAY! Bring a Friend May! (Time) 4 Rounds with Partner: 400m Run with Wallball (1 partner is holding Wallball) 50 Wallball squats (break up however) Bike 30/21 or Row 30/21 (break up however) Post-Workout Mini-pump (No Measure) 4 rounds: 25 Banded Tricep Extensions 25 KB overhead Extentions...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Pressing Snatch Balance (My favorite) 2. Strength Work up to a heavy complex...Read More
Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer * 10 minutes with a PVC or Empty Barbell 2. Strength 3×1 Power Clean 3×1 Front Squat 3. Workout Prep 1 set 5 Wall Balls 10 Double Unders 1 Wall Walk Power Clean...Read More
