Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps 2. Workout Prep 3 sets 2 Power Cleans (build in weight) 2 Box Jump Overs (build in height) Workout (Time) Yellowstone Freedom (RX’d) 1-3-5-7-5-3-1 Power Cleans (185/135) 2-6-10-14-10-6-2 Box Jump Overs (30/24) (KG conv: 83/61) * This is a repeat workout from 12/16/2021 Independence 1-3-5-7-5-3-1 Power Cleans (155/105) 2-6-10-14-10-6-2 Box Jump Overs (24/20) (KG conv: 70/48) Liberty 1-3-5-7-5-3-1 Dumbbell Power Cleans (moderate) 2-6-10-14-10-6-2 Step Up and Overs (20/16) Target time: 8-10 minutes Time cap: 12 minutes Mayhem Mini-Pump –Glutes and Shoulders (Checkmark) 4 Rounds 10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7 10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7 -Rest 1 min between...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps 2. Workout Prep 3 sets 2 Power Cleans (build in weight) 2 Box Jump Overs (build in height) Workout Workout (Time) Yellowstone Freedom (RX’d) 1-3-5-7-5-3-1 Power Cleans (185/135) 2-6-10-14-10-6-2 Box Jump Overs (30/24) (KG conv: 83/61) * This is a repeat workout from 12/16/2021 Independence 1-3-5-7-5-3-1 Power Cleans (155/105) 2-6-10-14-10-6-2 Box Jump Overs (24/20) (KG conv: 70/48) Liberty 1-3-5-7-5-3-1 Dumbbell Power Cleans (moderate) 2-6-10-14-10-6-2 Step Up and Overs (20/16) Target time: 8-10 minutes Time cap: 12 minutes Strength/Accessory Mayhem Mini-Pump –Glutes and Shoulders (Checkmark) 4 Rounds 10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7 10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7 -Rest...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 5 sets x 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch *Build to a Heavy Unbroken Complex across 5 working sets 3. Workout Prep 2 sets: 3 Toes to Bar 3 Overhead Squats (build in weight) 10 Double Unders 3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets *Build to a Heavy Unbroken...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 5 sets x 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch *Build to a Heavy Unbroken Complex across 5 working sets 3. Workout Prep 2 sets: 3 Toes to Bar 3 Overhead Squats (build in weight) 10 Double Unders Strength/Accessory 3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets *Build to a...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 40 second Air Bike 5 Pike Push Ups 10 Walking Lunges + Torso Twist 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in pace) 2 Handstand Push Ups 10ft Dumbbell Walking Lunge (build in weight) Workout (5 Rounds for time) Custer Freedom (RX’d) 5 Sets: 15/12 Calorie Air Bike 12 Handstand Push Ups 50ft Dumbbell Lunge (50s/35s) -rest 2:00 between sets (KG conv: 22.5s/15s) Independence 5 Sets: 12/10 Calorie Air Bike 8 Handstand Push Ups 50ft Dumbbell Lunge (35s/25s) -rest 2:00 between sets (KG conv: 15s/10s) Liberty 5 Sets: 10/8 Calorie Air Bike 10 Dumbbell Push Press 25ft Single Dumbbell Lunge (light) -rest 2:00 between sets Target time each set: 1:50-2:15 Time cap each set: 2:30 Strict Pull-up Progression – Week 4 Day 1: (Checkmark) Advanced: 3 sets of 45-60 Second...Read more