Bell House Fitness – CrossFit Workout Option 1 Camp Walden (Time) Freedom (RX’d) 30-25-20-15-10-5 Kettlebell Swings (53/35) 50ft Walking Lunge (KG conv: KB 22.5/15) Independence 30-25-20-15-10-5 Kettlebell Swings (35/25) 50ft Walking Lunge (KG conv: KB 15/10) Liberty 21-18-15-12-9-6 Russian Kettlebell Swings (light) 25ft Walking Lunge Target time: 8-10 minutes Time cap: 15 minutes Workout Option 2 Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance) Part 1: 6 Min at RPE2-3, Rest 1 Min 5 Min at RPE2-3, Rest 1 Min 4 Min at RPE2-3, Rest 1 Min 3 Min at RPE2-3, as an EMOM with :10 of 10 RPM Standing at the top of each minute Total: 21 Min Optional Part 2 (Recommended) 4 Sets 20 Sec standing, D9-10 at RPE9-10 20 Sec at RPE2 -Rest 30...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into – Sandbag Clean Practice 2. Workout Prep 2 sets 100m Run (Workout Pace) 2 Sandbag Cleans (work up in weight) Nick Parker & Elizabeth James (Time) Freedom (RX’d) Teams of 2 3 Rounds 12/10 bike cals 8 Power Cleans (135/95) 12/10 bike cals 8 Power Cleans (135/95) 12/10 bike cals *Partner 1 does one full set then Partner 2 does one full set. When each partner completes their first set then that is round 1. Repeat for the next two rounds. Independence 3 sets 12/10 bike cals 8 Power Cleans (115/85) 12/10 bike cals 8 Power Cleans (115/85) 12/10 bike cals Liberty 3 sets 8/6 cals 8 Power cleans (75/55) 8/6 cals 8 Power cleans (75/55) 8/6 cals Target time: 15-17 minutes Time cap: 20 minutes Gymnastics:...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into – Sandbag Clean Practice 2. Workout Prep 2 sets 100m Run (Workout Pace) 2 Sandbag Cleans (work up in weight) Nick Parker & Elizabeth James (Time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 200m Run 10 DB Cleans (50s/35s) OR 6 Sandbag Cleans (130/100) 200m Run 10 DB Cleans (50s/35s) OR 6 Sandbag Cleans (130/100) 200m Run Independence 3 sets 200m Run 10 DB Cleans (35s/25s) 200m Run 10 DB Cleans (35s/25s) 200m Run rest 1:1 between sets Liberty 3 sets 100m Run 10 Light DB Cleans 100m Run 10 Light DB Cleans 100m Run rest 1:1 between sets Target time: 3:30 – 4:30 Time cap: 5 minutes Gymnastics: Core Conditioning (Day 2) (Checkmark) All Levels: 3 Rounds (40 seconds on/20 seconds) Plank Pull Through [use...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1:00 Machine – into – Hinshaw Warm-Up (10-12 minutes) – into – Sandbag Clean Practice 2. Workout Prep 2 sets 100m Run (Workout Pace) 2 Sandbag Cleans (work up in weight) Workout Nick Parker & Elizabeth James (3 Rounds for time) Freedom (RX’d) Teams of 2 3 sets (each/1:1) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run 8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95) 200m Run Independence 3 sets 200m Run 5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95) 200m Run 5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95) 200m Run rest 1:1 between sets Liberty 3 sets 150m Run 8 Power Cleans (light) 150m Run 8 Power Cleans (light) 150m Run rest 1:1 between sets Target time: 3:30 – 4:30 Time cap: 5 minutes Gymnastics/Core Gymnastics: Core...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 4 Burpee Deadlifts (one dumbbell/ 2 on each side) 4 Hang Dumbbell Snatch (each) 4 Kip Swings 4 Jumping Pull Ups 2. Workout Prep 2 sets: 2 Devils Press 4 Pull Ups Meredith Blake (Time) Freedom (RX’d) 21-15-9 Devil press (35s/25s) 42-30-18 Pull Ups Independence 21-15-9 Devil press (25s/15s) 30-24-18 Pull Ups Liberty 21-15-9 Dumbbell Clean and Jerks (light) 30-24-18 Rings Rows Target time: 7-9 minutes Time cap: 14 minutes Mayhem Mini-Pump – Glutes (Checkmark) 4 rounds: 8 Rear foot elevated DB Split Squat (each side) @ moderate weight 10 Single Leg DB Hip Thrust @ moderate weight *Rest 2 minutes b/t rounds Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side) ()Read more