Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets 10 Single Arm Dumbbell Bench Press (Each) 10 Alternating V-Ups 10 Ring Rows 2. Workout Prep Use this time to set up the bench and start working up in weight. During breaks between sets, hit a few calories on the Air Bike. Miami Riverwalk (Time) Freedom (RX’d) Teams of 2 60 Bench Press (135/85) (split as needed) 800m Run (together) 40 Bench Press (155/95) (split as needed) 800m Run (together) 20 Bench Press (185/105) (split as needed) 800m Run (together) (KG Conv Men: 61/70/83, Women: 39/43/48) * Substitute 100/75 Calorie Air Bike (shared) in place of each run, if needed. Independence Teams of 2 60 Bench Press (115/75) 500m Run (together) 40 Bench Press (135/85) 500m Run (together) 20 Bench Press (155/95) 500m Run (together) (KG Conv...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets 10 Single Arm Dumbbell Bench Press (Each) 10 Alternating V-Ups 10 Ring Rows 2. Workout Prep Use this time to set up the bench and start working up in weight. During breaks between sets, hit a few calories on the Air Bike. Workout Miami Riverwalk (Time) Freedom (RX’d) Teams of 2 60 Bench Press (135/85) (split as needed) 800m Run (together) 40 Bench Press (155/95) (split as needed) 800m Run (together) 20 Bench Press (185/105) (split as needed) 800m Run (together) (KG Conv Men: 61/70/83, Women: 39/43/48) * Substitute 100/75 Calorie Air Bike (shared) in place of each run, if needed. Independence Teams of 2 60 Bench Press (115/75) 500m Run (together) 40 Bench Press (135/85) 500m Run (together) 20 Bench Press (155/95) 500m Run (together)...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty bar) 4 Hang Muscle Snatches (empty bar) 3 Power Snatches (empty bar) 5 Roll and Reach 2. Workout Prep 2 sets: 10 Double Unders 2 Power Snatch (build-in weight) CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Freedom (RX’d) 10:00 Amrap 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 34/25) Independence 10:00 Amrap 30 Double Unders 15 Power Snatch (55/45) (KG Conv: 25/20) Liberty 10:00 Amrap 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Mayhem Mini-Pump –Arms and Shoulders (Checkmark) 4 Rounds 10 Barbell Curls @ moderate...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty bar) 4 Hang Muscle Snatches (empty bar) 3 Power Snatches (empty bar) 5 Roll and Reach 2. Workout Prep 2 sets: 10 Double Unders 2 Power Snatch (build-in weight) CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Freedom (RX’d) 10:00 Amrap 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 34/25) Independence 10:00 Amrap 30 Double Unders 15 Power Snatch (55/45) (KG Conv: 25/20) Liberty 10:00 Amrap 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Mayhem Mini-Pump –Arms and Shoulders (Checkmark) 4 Rounds 10 Barbell Curls @ moderate...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty bar) 4 Hang Muscle Snatches (empty bar) 3 Power Snatches (empty bar) 5 Roll and Reach 2. Workout Prep 2 sets: 10 Double Unders 2 Power Snatch (build-in weight) Workout CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Freedom (RX’d) 10:00 Amrap 30 Double Unders 15 Power Snatch (75/55) (KG Conv: 34/25) Independence 10:00 Amrap 30 Double Unders 15 Power Snatch (55/45) (KG Conv: 25/20) Liberty 10:00 Amrap 30 Single Unders 14 Alternating Dumbbell Snatch (light) Target number of Rounds: 7+ rounds Minimum number of Rounds before scaling: 5 rounds Strength/Accessory Mayhem Mini-Pump –Arms and Shoulders (Checkmark) 4 Rounds 10 Barbell...Read more