Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single Arm Dumbbell Bench (each) 3 Inch Worms 5 Suitcase Deadlifts (each) 5 Dead Bugs 2. Workout Prep 2 sets: 5 Dumbbell Bench Press 5 Dumbbell Deadlifts *Build-in weight Workout “No one should be alone on Christmas” (AMRAP – Rounds and Reps) Freedom (RX’d) 12:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 12:00 AMRAP 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 12:00 AMRAP 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) Target number of Rounds: 9+ Rounds Minimum number of Rounds before scaling: 7 Rounds Accessory/Core Core Work (Checkmark) 3 sets: 30 Heel Taps (each side) 30 GHD Russian Twist (Or Regular Russian...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds of Rowling Penalty is Burpees over Rower (Max penalty reps=5) 2. Workout Prep 2 sets: 15-second Sprints! *Practice ramping up the rower and then settle into a pace around the 6-8 second mark. -rest 2:00 between- “HELP ME….I’M FEELING” (Part A) (Time) Freedom (RX’d) Part A: For Time: Max Effort, 500m Row -Rest till 10:00, then Part B- Independence No Change to Workout Liberty Part A: For Time: Max Effort, 300m Row -Rest till 10:00, then Part B- Target time: 1:20-1:30/1:35-1:50 Time cap: 2:30/3 minutes “HELP ME….I’M FEELING” (Part B) (AMRAP – Rounds and Reps) Freedom (RX’d) Part B: Death by Shuttle Runs * Each shuttle run = 25 feet down + 25 feet back (50 feet total) Independence No Change to Workout Liberty Part B: Death by Shuttle Runs (25ft) * Each rep is 25...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds of Rowling Penalty is Burpees over Rower (Max penalty reps=5) 2. Workout Prep 2 sets: 15-second Sprints! *Practice ramping up the rower and then settle into a pace around the 6-8 second mark. -rest 2:00 between- Workout “HELP ME….I’M FEELING” (Part A) (Time) Freedom (RX’d) Part A: For Time: Max Effort, 500m Row -Rest till 10:00, then Part B- Independence No Change to Workout Liberty Part A: For Time: Max Effort, 300m Row -Rest till 10:00, then Part B- Target time: 1:20-1:30/1:35-1:50 Time cap: 2:30/3 minutes “HELP ME….I’M FEELING” (Part B) (AMRAP – Rounds and Reps) Freedom (RX’d) Part B: Death by Shuttle Runs * Each shuttle run = 25 feet down + 25 feet back (50 feet total) Independence No Change to Workout Liberty Part B: Death by Shuttle Runs (25ft) * Each rep...Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 PVC Pass Throughs 5 PVC Snatch Balance 20 Banded Side Steps -into- 8 min AMRAP 45-second Air Bike 5 Knees to Elbows 3 Muscle Snatch (empty bar) 3 Snatch Push Press 3 Overhead Squats 3 Squat Snatches 2. Workout Prep 2 sets: 2 Squat Snatch (build-in weight) 5/4 Calorie Air Bike 2 Toes to Bar “Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time) Freedom (RX’d) 20 Squat Snatch (95/65) 30/24 Calorie Air Bike 40 Toes to bar -rest 5 minutes- 40 Toes to bar 30/24 Calorie Air Bike 20 Squat Snatch (95/65) (KG conv: 43/29) Independence 20 Squat Snatch (75/55) 25/20 Calorie Air Bike 30 Toes to bar -rest 5 minutes- 30 Toes to bar 25/20 Calorie Air Bike 20 Squat Snatch (75/55) (KG conv: 34/25) Liberty 20 Dumbbell Snatch (light)...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 PVC Pass Throughs 5 PVC Snatch Balance 20 Banded Side Steps -into- 8 min AMRAP 45-second Air Bike 5 Knees to Elbows 3 Muscle Snatch (empty bar) 3 Snatch Push Press 3 Overhead Squats 3 Squat Snatches 2. Workout Prep 2 sets: 2 Squat Snatch (build-in weight) 5/4 Calorie Air Bike 2 Toes to Bar Workout “Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time) Freedom (RX’d) 20 Squat Snatch (95/65) 30/24 Calorie Air Bike 40 Toes to bar -rest 5 minutes- 40 Toes to bar 30/24 Calorie Air Bike 20 Squat Snatch (95/65) (KG conv: 43/29) Independence 20 Squat Snatch (75/55) 25/20 Calorie Air Bike 30 Toes to bar -rest 5 minutes- 30 Toes to bar 25/20 Calorie Air Bike 20 Squat Snatch (75/55) (KG conv: 34/25) Liberty 20 Dumbbell...Read more