Bell House Fitness – CrossFit Warm-up 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 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 1:1- (KG conv: 22.5s/15s) Independence 5 Sets: 12/10 Calorie Air Bike 8 Handstand Push Ups 50ft Dumbbell Lunge (35s/25s) -rest 1:1- (KG conv: 15s/10s) Liberty 5 Sets: 10/8 Calorie Air Bike 10 Dumbbell Push Press 25ft Single Dumbbell Lunge (light) -rest 1:1- Target time each set: 1:50-2:15 Time cap each set: 2:30 Skills and Drills Strict Pull-up Progression – Week 4 Day 1: (Checkmark) Advanced: 3 sets of 45-60 Second Dead...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 
3 sets:
 20 Banded Side Steps
 5 Banded Tempo Squats (3-sec descent)
 10 PVC Pass Throughs 
-into-
 3 sets:
 5/4 Calorie Row
 5 Empty Bar Front Squats 
5 Empty Bar Shoulder Press
 3 Empty Bar Push Jerks

 2. Strength Prep
 1 Front Squat + 1 Push Press + 1 Push Jerk 
- Work up to a heavy complex in 10-12 minutes 3. Workout Prep
 1 set:
 5/4 Calorie Row
 1x50ft Shuttle Run 
 *At workout pace Front Squat + Push Press + Push Jerk 1 Front Squat + 1 Push Press + 1 Push Jerk Work up to a heavy complex in 10-12 minutes – Workout (3 Rounds for time) Buffalo Brew Coffee Freedom (RX’d) 3 sets (Every 5:00) 5-10-15 Calorie Row *3x50ft Shuttle Run after each Row *Women’s Calories: 4-8-12 Independence 3 sets (Every 5:00) 4-8-12 Calorie Row...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 
3 sets:
 20 Banded Side Steps
 5 Banded Tempo Squats (3-sec descent)
 10 PVC Pass Throughs 
-into-
 3 sets:
 5/4 Calorie Row
 5 Empty Bar Front Squats 
5 Empty Bar Shoulder Press
 3 Empty Bar Push Jerks

 2. Strength Prep
 1 Front Squat + 1 Push Press + 1 Push Jerk 
- Work up to a heavy complex in 10-12 minutes 3. Workout Prep
 1 set:
 5/4 Calorie Row
 1x50ft Shuttle Run 
 *At workout pace Strength/Accessory Front Squat + Push Press + Push Jerk 1 Front Squat + 1 Push Press + 1 Push Jerk Work up to a heavy complex in 10-12 minutes – Workout Workout (3 Rounds for time) Buffalo Brew Coffee Freedom (RX’d) 3 sets (Every 5:00) 5-10-15 Calorie Row *3x50ft Shuttle Run after each Row *Women’s Calories: 4-8-12 Independence 3 sets (Every 5:00)...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (4 Rounds for calories) Let There Be Rock Freedom (RX’d) 4 sets 3:00 AMRAP 15 Toes to Bar (or GHD’s) 10 Bench Press (155/95) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- (KG conv: 70/43) Independence 4 sets 3:00 AMRAP 12 Toes to Bar (or GHD’s) 10 Bench Press (135/85) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- (KG conv: 61/39) Liberty 4 sets 3:00 AMRAP 10 Hanging Knee Raises (or Sit ups) 10 Dumbbell Bench Press (light) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- Target Calories: 25/20+ Calories Minimum Calories before scaling: 18/13 Calories Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) Bike Erg Interval Part 1: 6 Sets 3 Min at RPE6-7, 1 Min at RPE2-3...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (4 Rounds for calories) Let There Be Rock Freedom (RX’d) 4 sets 3:00 AMRAP 15 Toes to Bar (or GHD’s) 10 Bench Press (155/95) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- (KG conv: 70/43) Independence 4 sets 3:00 AMRAP 12 Toes to Bar (or GHD’s) 10 Bench Press (135/85) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- (KG conv: 61/39) Liberty 4 sets 3:00 AMRAP 10 Hanging Knee Raises (or Sit ups) 10 Dumbbell Bench Press (light) Max Calorie Row (Or Ski Erg) -rest 1:30 between sets- Target Calories: 25/20+ Calories Minimum Calories before scaling: 18/13 Calories Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) Bike Erg Interval Part 1: 6 Sets 3 Min at RPE6-7, 1 Min at RPE2-3...Read more