Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 3 sets: 1:00 Machine 5 Muscle Snatch 5 Muscle Clean + Shoulder Press 3 Inch Worms 10 Alt. V-Ups 2. Workout Prep 2 sets (build in weight) 2 Power Snatch + 2...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 8:00 AMRAP 30-second Row (build in pace) 3 Bench Press (empty bar – build across) 5 Dumbbell Front Squats 5 Dumbbell Push Press 2. Strength 5 sets x 2 Bench Press @85% of Heavy...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 8:00 AMRAP 30-second Row (build in pace) 3 Bench Press (empty bar – build across) 5 Dumbbell Front Squats 5 Dumbbell Push Press 2. Strength 5 sets x 2 Bench Press @85% of...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll and Reach 10 Dynamic Squat Stretch -into- 8 min AMRAP 5 Back Squats (empty bar – build across) 10 Alternating V-Ups 10 Russian KB Swings 10 Box Step Ups 2. Strength 5 sets x 2 Back Squats @85% of Heavy...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Roll and Reach 10 Dynamic Squat Stretch -into- 8 min AMRAP 5 Back Squats (empty bar – build across) 10 Alternating V-Ups 10 Russian KB Swings 10 Box Step Ups 2. Strength 5 sets x 2 Back Squats @85% of...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike -into- 3 sets :30 Jump Rope 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls 5 Deadlifts (empty bar- build across sets) 2. Strength 5 sets x 2 Deadlifts @85% of Heavy Single (Week 1) * Complete...Read More

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike -into- 3 sets :30 Jump Rope 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls 5 Deadlifts (empty bar- build across sets) 2. Strength 5 sets x 2 Deadlifts @85% of Heavy Single (Week 1) *...Read More

Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike -into- 3 sets :30 Jump Rope 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls 5 Deadlifts (empty bar- build across sets) 2. Strength 5 sets x 2 Deadlifts @85% of Heavy Single (Week 1) * Complete...Read More

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Every 45 seconds for 5 sets: 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch 2. Strength Every Minute (10:00) 5 Power Snatch (+15...Read More

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Every 45 seconds for 5 sets: 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press 5 Power Snatch 2. Strength Every Minute (10:00) 5 Power Snatch (+15...Read More