Bell House Fitness – CrossFit Bring a Friend!! (Time) Freedom 4 Rounds with a partner 40 box jump overs (24/20) {split however} 30 synchro sit ups 20 burpees {split however} Independence 4 Rounds with a partner 30 box jump overs OR step overs (24/20) 30 synchro sit ups 20 burpees Liberty 4 Rounds with a partner 30 box step overs (20/16) 20 synchro sit ups 12 burpees Mayhem Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality RPE 7 10 Front foot elevated DB Split Lunge (each side) @ Moderate weight – maintain control and quality RPE 7 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7 -Rest 2 min between rounds- Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall Stretch...Read more

Bell House Fitness – CrossFit Bring a Friend!! (Time) Freedom 4 Rounds with a partner 40 box jump overs (24/20) {split however} 30 synchro sit ups 20 burpees {split however} Independence 4 Rounds with a partner 40 box jump overs OR step overs (20/16) 30 synchro sit ups 20 burpees Liberty 4 Rounds with a partner 30 box step overs (20/16) 20 synchro sit ups 12 burpees Mayhem Mini-Pump – Leg Day (Checkmark) 4 Rounds 10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality RPE 7 10 Front foot elevated DB Split Lunge (each side) @ Moderate weight – maintain control and quality RPE 7 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7 -Rest 2 min between rounds- Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Bicep Wall Stretch...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle Snatch 3 Snatch Grip Push Press 3 Overhead Squats 3 Snatch Balance – into – Work up to Snatch weight 2. Workout Prep 2 sets each (1:1 with a partner) 15-second Row (workout Pace) 2 Squat Snatch Workout (7 Rounds for time) Walk this Way Freedom (RX’d) Teams of 2 7 Sets (each) 300/250m Row 5 Squat Snatch (135/95) -Partner 1 completes a full round before switching with Partner 2- (KG conv: 61/43) Independence 7 Sets (each) 250/200m Row 5 Squat Snatch (115/80) (Partner 1 completes full rounds before switching with Partner 2) (KG conv: 52/36) Liberty 7 Sets (each) 200/175m Row 10 Dumbbell Snatch (Light) (Partner 1 completes full rounds before switching with...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets (1-2 sets with PVC, 3rd set with Empty Barbell) 3 Snatch Grip Deadlifts 3 Snatch Grip High Pulls 3 Muscle Snatch 3 Snatch Grip Push Press 3 Overhead Squats 3 Snatch Balance – into – Work up to Snatch weight 2. Workout Prep 2 sets each (1:1 with a partner) 15-second Row (workout Pace) 2 Squat Snatch Workout Workout (7 Rounds for time) Walk this Way Freedom (RX’d) Teams of 2 7 Sets (each) 300/250m Row 5 Squat Snatch (135/95) -Partner 1 completes a full round before switching with Partner 2- (KG conv: 61/43) Independence 7 Sets (each) 250/200m Row 5 Squat Snatch (115/80) (Partner 1 completes full rounds before switching with Partner 2) (KG conv: 52/36) Liberty 7 Sets (each) 200/175m Row 10 Dumbbell Snatch (Light) (Partner 1 completes full rounds before...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 8 min amrap: 10-second Handstand Hold 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 2. Strength Prep 5 working sets of: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk * Work up to a Heavy, Unbroken set 3. Workout Prep 2 sets 10 Double Unders 2 Handstand Push Ups 1 Wall Walk Clean Deadlift + Hang Power Clean + Push Jerk 5 working sets of: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk * Work up to a Heavy, unbroken set Workout (Time) I love Rock ‘N Roll Freedom (RX’d) For Time: 150 Double Unders 50 Handstand Push Ups 100 Double Unders 10 Wall Walks 50 Double Unders Independence For Time: 105 Double Unders 35 Handstand Push Ups 70 Double Unders 7 Wall...Read more