Bell House Fitness – CrossFit Warm-up 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) Workout “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 Strength/Accessory 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- Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 Roll and Reach 20 Banded Side Steps 10 Banded Glute Bridges -into- 3 sets: 30 Single Unders 5 Back Squats (empty bar-build in weight) 20-second Knee Plank 2. Strength Prep 5 sets x 5 Back Squats @ 60% 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes * 3. Workout Prep 2 sets: 10 Double Unders 5 Push Ups Back Squat 5 sets of 5 reps @ 60% 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes * “Buddy the Elf, what’s your favorite color?” (5 Rounds for time) Freedom (RX’d) 5 sets 100 Double Unders 30 Push-Ups – Rest 1:00 between sets – **Repeat from Tues Nov 23, 2021 Independence 5 sets 75 Double Unders 25 Push-Ups Rest 1:00 between...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 Roll and Reach 20 Banded Side Steps 10 Banded Glute Bridges -into- 3 sets: 30 Single Unders 5 Back Squats (empty bar-build in weight) 20-second Knee Plank 2. Strength Prep 5 sets x 5 Back Squats @ 60% 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes * 3. Workout Prep 2 sets: 10 Double Unders 5 Push Ups Strength/Accessory Back Squat 5 sets of 5 reps @ 60% 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes * Workout “Buddy the Elf, what’s your favorite color?” (5 Rounds for time) Freedom (RX’d) 5 sets 100 Double Unders 30 Push-Ups – Rest 1:00 between sets – **Repeat from Tues Nov 23, 2021 Independence 5 sets 75 Double Unders 25 Push-Ups...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Curls 10 PVC Pass Throughs -into- 3 sets: :30 sec Bike 5 Step Back Lunges (each leg) 5 Up-Downs 3 Hang DB Snatches (each side) 3 Inch Worms 2. Workout Prep 1 set: 4 Pull Ups 10ft Single Arm Lunge (both arms) 2 Alternating Single Arm Devils Press Workout The best way to spread Christmas Cheer is singing loud for all to hear (4 Rounds for time) Freedom (RX’d) 4 sets 18 Pull Ups 50ft Single Dumbbell Overhead Walking Lunge (50/35) 12 Single Arm Alternating Devil’s Press (50/35) 50ft Single Dumbbell Overhead Walking Lunge (50/35) -rest 1:1 between sets- (KG conv: 22.5/15 DB) Independence 4 sets 14 Pull Ups 50ft Single Dumbbell Walking Lunge (35/25) 12 Single Arm Alternating Devil’s Press (35/25) 50ft Single Dumbbell Walking Lunge (35/25) -rest 1:1...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Curls 10 PVC Pass Throughs -into- 3 sets: :30 sec Bike 5 Step Back Lunges (each leg) 5 Up-Downs 3 Hang DB Snatches (each side) 3 Inch Worms 2. Workout Prep 1 set: 4 Pull Ups 10ft Single Arm Lunge (both arms) 2 Alternating Single Arm Devils Press Workout The best way to spread Christmas Cheer is singing loud for all to hear (4 Rounds for time) Freedom (RX’d) 4 sets 18 Pull Ups 50ft Single Dumbbell Overhead Walking Lunge (50/35) 12 Single Arm Alternating Devil’s Press (50/35) 50ft Single Dumbbell Overhead Walking Lunge (50/35) -rest 1:1 between sets- (KG conv: 22.5/15 DB) Independence 4 sets 14 Pull Ups 50ft Single Dumbbell Walking Lunge (35/25) 12 Single Arm Alternating Devil’s Press (35/25) 50ft Single Dumbbell Walking Lunge (35/25) -rest 1:1...Read more