Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6 min AMRAP :30 Jump Rope 3 Wall Ball Squats 3 Wall Ball Push Press 3 Wall Balls 5 Bench Press (empty bar- Build across sets) 2. Strength Prep Heavy Single Bench Press (10:00) 3. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 3 Wall Balls (at each weight) Bench Press Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Biscayne Bay (Time) Freedom (RX’d) 30/24 Calorie Air Bike 40 Wall Balls (14/10) (10/9 ft) 30 Wall Balls (20/14) (10/9 ft) 20 Wall Balls (20/14) (11/10 ft) 30/24 Calorie Air Bike Independence 24/19 Calorie Air Bike 32 Wall Balls (14/10) (10/9 ft) 24 Wall Balls (20/14) (10/9 ft) 16 Wall Balls...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6 min AMRAP :30 Jump Rope 3 Wall Ball Squats 3 Wall Ball Push Press 3 Wall Balls 5 Bench Press (empty bar- Build across sets) 2. Strength Prep Heavy Single Bench Press (10:00) 3. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 3 Wall Balls (at each weight) Bench Press Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Biscayne Bay (Time) Freedom (RX’d) 30/24 Calorie Air Bike 40 Wall Balls (14/10) (10/9 ft) 30 Wall Balls (20/14) (10/9 ft) 20 Wall Balls (20/14) (11/10 ft) 30/24 Calorie Air Bike Independence 24/19 Calorie Air Bike 32 Wall Balls (14/10) (10/9 ft) 24 Wall Balls (20/14) (10/9 ft) 16 Wall Balls...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6 min AMRAP :30 Jump Rope 3 Wall Ball Squats 3 Wall Ball Push Press 3 Wall Balls 5 Bench Press (empty bar- Build across sets) 2. Strength Prep Heavy Single Bench Press (10:00) 3. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 3 Wall Balls (at each weight) Strength/Accessory Bench Press Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout Biscayne Bay (Time) Freedom (RX’d) 30/24 Calorie Air Bike 40 Wall Balls (14/10) 30 Wall Balls (20/14) 20 Wall Balls (30/20) 30/24 Calorie Air Bike (KG conv: WB1 6/4, WB2 9/6, WB3 14/9) Independence 24/19 Calorie Air Bike 32 Wall Balls (14/10) 24 Wall Balls (20/14) 16 Wall...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes, 2-3 Ttimes through * Focus on footwork and finishing the pull 2. Strength Prep Every 1:00 (10:00) 5 Clean and Jerks (touch and go) *Use a light and comfortable weight 3. Workout Prep 3 sets: 3 Clean and Jerks (touch and go, build up in weight) 100m Row (build in pace) Power Clean + Push Jerk Power Clean + Push Jerk 10×5 With an ongoing clock: Minute 0-10: Every minute on the minute for 10 minutes: 5 Power Clean and Push Jerks Use a lightweight that can be cycled smoothly for 5 Touch and Go...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes, 2-3 Ttimes through * Focus on footwork and finishing the pull 2. Strength Prep Every 1:00 (10:00) 5 Clean and Jerks (touch and go) *Use a light and comfortable weight 3. Workout Prep 3 sets: 3 Clean and Jerks (touch and go, build up in weight) 100m Row (build in pace) Power Clean + Push Jerk Power Clean + Push Jerk 10×5 With an ongoing clock: Minute 0-10: Every minute on the minute for 10 minutes: 5 Power Clean and Push Jerks Use a lightweight that can be cycled smoothly for 5 Touch and Go...Read more