Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Run -into- 8:00 AMRAP :30 Jump Rope 5 Scap Pull Ups 5 Up Downs 2 Low Bar Muscle Up Transitions 2. Workout Prep 1 set: 10 Double Unders 2 Burpee Pull Ups 5 Double Unders 1 Burpee Bar Muscle Ups “Cheer up dude. It’s Christmas” (4 Rounds for time) Freedom (RX’d) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 3 Burpee Bar Muscle Ups -rest 3:00 between sets- Independence 4 sets 35 Double Unders 7 Burpee Pull Ups 35 Double Unders 2 Burpee Bar Muscle Ups -rest 3:00 between sets- Liberty 4 sets 50 Single Unders 10 Up Down + Ring Row 50 Single Unders 3 Up Down + Jumping pull Up -rest 3:00 between sets- Target time each set: 3:15 – 4 minutes Time cap each set: 5 minutes Mayhem Mini-Pump –...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Run -into- 8:00 AMRAP :30 Jump Rope 5 Scap Pull Ups 5 Up Downs 2 Low Bar Muscle Up Transitions 2. Workout Prep 1 set: 10 Double Unders 2 Burpee Pull Ups 5 Double Unders 1 Burpee Bar Muscle Ups Workout “Cheer up dude. It’s Christmas” (4 Rounds for time) Freedom (RX’d) 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 3 Burpee Bar Muscle Ups -rest 3:00 between sets- Independence 4 sets 35 Double Unders 7 Burpee Pull Ups 35 Double Unders 2 Burpee Bar Muscle Ups -rest 3:00 between sets- Liberty 4 sets 50 Single Unders 10 Up Down + Ring Row 50 Single Unders 3 Up Down + Jumping pull Up -rest 3:00 between sets- Target time each set: 3:15 – 4 minutes Time cap each set: 5 minutes Strength/Accessory...Read more

Bell House Fitness – CrossFit Warm -up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pass Throughs 10 Dynamic Squat Stretches 10 Alternating V-Ups -into- 8:00 AMRAP 45-second Machine 5 Clean Deadlifts 5 Front Squats 5 Bench Press 5 Snatch Grip Push Press 5 Overhead Squats 2. Workout Prep: Use this time to set up stations (Bench) and start warming up your Squat Clean. The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max) Freedom (RX’d) 1RM Clean 1RM Bench Press 1RM Overhead Squat -30:00 Time Cap- Independence No Change to Workout Liberty 1 Heavy Power Clean 1 Heavy Bench Press 1 Heavy Front Squat -30:00 Time Cap- No Target Weight. Just lift and have fun! Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side) ()Read more

Bell House Fitness – CrossFit Warm-up Warnm -up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pass Throughs 10 Dynamic Squat Stretches 10 Alternating V-Ups -into- 8:00 AMRAP 45-second Machine 5 Clean Deadlifts 5 Front Squats 5 Bench Press 5 Snatch Grip Push Press 5 Overhead Squats 2. Workout Prep: Use this time to set up stations (Bench) and start warming up your Squat Clean. Workout The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max) Freedom (RX’d) 1RM Clean 1RM Bench Press 1RM Overhead Squat -30:00 Time Cap- Independence No Change to Workout Liberty 1 Heavy Power Clean 1 Heavy Bench Press 1 Heavy Front Squat -30:00 Time Cap- No Target Weight. Just lift and have fun! Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side) ()Read more

Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Face Pulls 10 Banded Glute Bridges -into- 3 sets: 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 5 inch Worms 2. Strength Prep 5 sets x 1 Deadlift @90% of 1RM *Complete 1 set every 2:00 3. Workout Prep Take a few minutes to build up to your top weight in 4-5 sets. Practice a few wall walks while building. Deadlift 5 sets x 1 Deadlifts @90% of 1RM * Complete a set on the 2 minutes Moreton Bay Bug (Time) Freedom (RX’d) Teams of 2 12 Wall Walks 24 Power Cleans (115/85) 10 Wall Walks 20 Power Cleans (135/95) 8 Wall Walks 16 Power Cleans (155/105) 6 Wall Walks 12 Power Cleans (185/125) 4 Wall Walks 8 Power Cleans (205/135) 2 Wall Walks 4 Power Cleans (225/155) (KG conv: 50/35, 60/45,...Read more