Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 4:00 Machine -into- 4:00 AMRAP 4 Inch Worms 4 Up-Downs to Target 3 Burpees to Target 20-second Air Bike (mod-fast) 2. Workout Prep 1 set: 5 Burpees to 6in Target (at workout pace) CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetFreedom/Independence: 7:00 Amrap Max Burpee to bar (6in target) Liberty 7:00 Amrap Max Up Downs Target number of Reps: 80+ Minimum number reps before scaling: 40 Mayhem Mini-Pump –Glutes and Shoulders (Checkmark) 4 Rounds 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 10 GHD Hip Raise (Or 15 Superman) @ moderate weight – maintain quality RPE 7 10 Plate Front Raise @ moderate weight – maintain quality RPE 7 -Rest 2 min between rounds- Mobility (No Measure) 1 min tricep smash (each) 1 min overhead banded distraction...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4:00 Machine -into- 4:00 AMRAP 4 Inch Worms 4 Up-Downs to Target 3 Burpees to Target 20-second Air Bike (mod-fast) 2. Workout Prep 1 set: 5 Burpees to 6in Target (at workout pace) Workout CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ targetFreedom/Independence: 7:00 Amrap Max Burpee to bar (6in target) Liberty 7:00 Amrap Max Up Downs Target number of Reps: 80+ Minimum number reps before scaling: 40 Strength/Accessory Mayhem Mini-Pump –Glutes and Shoulders (Checkmark) 4 Rounds 10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7 10 GHD Hip Raise (Or 15 Superman) @ moderate weight – maintain quality RPE 7 10 Plate Front Raise @ moderate weight – maintain quality RPE 7 -Rest 2 min between rounds- Cooldown/Mobility Mobility (No Measure) 1 min tricep smash (each) 1...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Prep 10 sets x 3 Power Snatch (60-70%) * Complete 1 set on the minute for 10:00 3. Workout Prep 2 sets: 5 Wall Balls 5 Sit Ups Power Snatch Every Minute (10:00) 3 Power Snatch (60-70%) – Touch and Go reps “I’m in love, I’m in love and I don’t care who knows it” (Time) Freedom (RX’d) 50-40-30-20-10 Wall Balls (20/14) Abmat Sit-ups (KG conv: 9/6 WB) Independence 30-25-20-15-10 Wall Balls (20/14) Abmat Sit-ups (KG conv: 9/6...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes, 2-3 times through * Focus on footwork and finishing the pull 2. Strength Prep 10 sets x 3 Power Snatch (60-70%) * Complete 1 set on the minute for 10:00 3. Workout Prep 2 sets: 5 Wall Balls 5 Sit Ups Strength/Accessory Power Snatch Every Minute (10:00) 3 Power Snatch (60-70%) – Touch and Go reps Workout “I’m in love, I’m in love and I don’t care who knows it” (Time) Freedom (RX’d) 50-40-30-20-10 Wall Balls (20/14) Abmat Sit-ups (KG conv: 9/6 WB) Independence 30-25-20-15-10 Wall Balls (20/14) Abmat Sit-ups...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling to 100m Penalty = Burpee Box Step Overs (Max 5) 2. Workout Prep 2 sets: 30-second Air Bike (moderate pace) 30-second Shuttle Run (moderate pace) “You sit on a throne of lies” (3 Rounds for reps) Freedom/Independence/Liberty: 3:00 Max Calorie Air Bike -3:00 rest- 3:00 Max 50 ft Shuttle Run -3:00 rest- 3:00 Max Calorie Air Bike **Repeat from Dec. 28, 2022. Target number of reps each set: 45/36 + reps Minimum number of reps before scaling: NONE Mayhem Mini-Pump –Upper Body Posterior (Checkmark) 4 Rounds 10 Supported Single Arm DB Tempo Row (each side) @ moderate weight – maintain quality RPE 7 12 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7 -Rest 2 min between rounds- Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side)...Read more