Bell House Fitness – CrossFit Warm-up 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) Strength/Accessory 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...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry -into- 8 min AMRAP 5 Kip Swings 5 Dynamic Squat Stretch 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs 2. Strength Prep Heavy Single Back Squats (10:00) 3. Workout Prep 1 set: 3 Pull Ups 3 Back Squats 3 Burpees 2 Chest to Bar 2 Front Squats 2 Burpee to 6in target 1 Bar Muscle Up 1 Overhead Squat 1 Bar Facing Burpee Back Squat Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * South Beach (3 Rounds for time) Freedom (RX’d) 30 Pull-ups 30 Back Squats (95/65) 30 Burpees -Rest 1:00- 20 Chest to Bar 20 Front Squats (115/85) 20 Burpees to 6 inch target -Rest 1:00- 10 Bar Muscle Ups 10 Overhead Squats (135/95) 10 Bar Facing Burpees Independence 25...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry -into- 8 min AMRAP 5 Kip Swings 5 Dynamic Squat Stretch 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs 2. Strength Prep Heavy Single Back Squats (10:00) 3. Workout Prep 1 set: 3 Pull Ups 3 Back Squats 3 Burpees 2 Chest to Bar 2 Front Squats 2 Burpee to 6in target 1 Bar Muscle Up 1 Overhead Squat 1 Bar Facing Burpee Back Squat Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * South Beach (3 Rounds for time) Freedom (RX’d) 30 Pull-ups 30 Back Squats (95/65) 30 Burpees -Rest 1:00- 20 Chest to Bar 20 Front Squats (115/85) 20 Burpees to 6 inch target -Rest 1:00- 10 Bar Muscle Ups 10 Overhead Squats (135/95) 10 Bar Facing Burpees Independence 25...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry -into- 8 min AMRAP 5 Kip Swings 5 Dynamic Squat Stretch 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs 2. Strength Prep Heavy Single Back Squats (10:00) 3. Workout Prep 1 set: 3 Pull Ups 3 Back Squats 3 Burpees 2 Chest to Bar 2 Front Squats 2 Burpee to 6in target 1 Bar Muscle Up 1 Overhead Squat 1 Bar Facing Burpee Back Squat Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * South Beach (3 Rounds for time) Freedom (RX’d) 30 Pull-ups 30 Back Squats (95/65) 30 Burpees -Rest 1:00- 20 Chest to Bar 20 Front Squats (115/85) 20 Burpees to 6 inch target -Rest 1:00- 10 Bar Muscle Ups 10 Overhead Squats (135/95) 10 Bar Facing Burpees Independence 25...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry -into- 8 min AMRAP 5 Kip Swings 5 Dynamic Squat Stretch 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs 2. Strength Prep Heavy Single Back Squats (10:00) 3. Workout Prep 1 set: 3 Pull Ups 3 Back Squats 3 Burpees 2 Chest to Bar 2 Front Squats 2 Burpee to 6in target 1 Bar Muscle Up 1 Overhead Squat 1 Bar Facing Burpee Strength/Accessory Back Squat Build to a Heavy Single (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout South Beach (3 Rounds for time) Freedom (RX’d) 30 Pull-ups 30 Back Squats (95/65) 30 Burpees -Rest 1:00- 20 Chest to Bar 20 Front Squats (115/80) 20 Burpees to 6 inch target -Rest 1:00- 10 Bar Muscle Ups 10 Overhead Squats (135/95) 10 Bar Facing...Read more