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 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...Read More
Bellhouse Crossfit – CrossFit Workout Option 1 One World Trade Center (8 Rounds for time) Freedom (RX’d) 8×500/450m Row -Rest 1:00 between sets- Independence 8×450/400m Row -Rest 1:00 between sets- Liberty 8×300/250m Row -Rest 1:00 between sets- Time Time each set: 1:45-2:00 Time Cap each set: 2:15 Workout Option 2 Option 2: Warm Up (No...Read More
Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 30-second Jump Rope 10 yard Walking Lunge + Torso Twist 10 Hang Alternating Dumbbell Snatch (light) 3 Low-Bar Muscle Up Transitions 2. Workout Prep During this time, set up everything you will need...Read More
Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Heart Rate Act -into- 3 sets: 10 yard Walking Lunge + Torso Twist 10 Hang Alternating Dumbbell Snatch (light) 3 Low-Bar Muscle Up Transitions 2. Workout Prep During this time, set up everything you will need while doing a few reps of each movement....Read More
Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Heart Rate Act -into- 3 sets: 10 yard Walking Lunge + Torso Twist 10 Hang Alternating Dumbbell Snatch (light) 3 Low-Bar Muscle Up Transitions 2. Workout Prep During this time, set up everything you will need while doing a few reps of each movement....Read More
Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 30-second Jump Rope 10 yard Walking Lunge + Torso Twist 10 Hang Alternating Dumbbell Snatch (light) 3 Low-Bar Muscle Up Transitions 2. Workout Prep During this time, set up everything you will...Read More
Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-Second Row with Legs Only 30-Second Row with Arms Only 30-Second Jump Rope 5 Up Downs + Seal Pose 2. Workout Prep 1 set: 20-second Row (at workout pace) 3 Burpees 10 Double Unders “The Ghost” (6 Rounds for reps) Freedom (RX’d)...Read More
Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-Second Row with Legs Only 30-Second Row with Arms Only 30-Second Jump Rope 5 Up Downs + Seal Pose 2. Workout Prep 1 set: 20-second Row (at workout pace) 3 Burpees 10 Double Unders Workout “The Ghost” (6 Rounds for reps)...Read More
