Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Believe Freedom (RX’d) For time: 75 Double Unders 9 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders 7 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders 5 Sandbag Cleans (150/100)(Or Power Cleans (185/125) 75 Double Unders (KG conv: 70/45 SB, 83/56 PC) Independence 50 Double Unders 9 Sandbag Cleans (100/70)(Or Power Cleans (155/105) 50 Double Unders 7 Sandbag Cleans (100/70)(Or Power Cleans (155/105) 50 Double Unders 5 Sandbag Cleans (100/70)(Or Power Cleans (155/105) 50 Double Unders (KG conv: 45/32.5 SB, 70/48 PC) Liberty 75 SIngle Unders 12 Sandball Slams (light)(Or Dumbbell Cleans (light) 75 Single Unders 10 Sandball Slams (light)(Or Dumbbell Cleans (light) 75 Single Unders 8 Sandball Slams (light)(Or Dumbbell Cleans (light) 75 Single Unders Target Time: 7-9 minutes Time Cap: 14 minutes Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 10 PVC Pass Throughs 5 PVC OVHS 10-second Handstand/Plank Hold + 4 Shoulder Taps 5 Ring Rows or 1 Zombie Rope Climb 2 . Workout Prep 3 sets: 1 Snatch + 2 Overhead Squats (build-in weight) 10ft Handstand Walk or 5 Handstand/Plank Shoulder Touches 3 Strict Pull-ups or 1 Rope Climb (half way) Workout (Checkmark) AFC Richmond Freedom (RX’d) Every 1:00 (24:00) Min 1: 6 Overhead Squats (155/105) Min 2: 25ft Handstand Walk Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs) (KG conv: 70/48) Independence Every 1:00 (24:00) Min 1: 6 Overhead Squats (135/95) Min 2: 10 Handstand Shoulder Touches (against wall, facing either way) Min 3: 6 Strict Pull Ups (Or 1 Rope Climb) (KG conv: 61/43) Liberty Every 1:00 (24:00) Min...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 10 PVC Pass Throughs 5 PVC OVHS 10-second Handstand/Plank Hold + 4 Shoulder Taps 5 Ring Rows or 1 Zombie Rope Climb 2 . Workout Prep 3 sets: 1 Snatch + 2 Overhead Squats (build-in weight) 10ft Handstand Walk or 5 Handstand/Plank Shoulder Touches 3 Strict Pull-ups or 1 Rope Climb (half way) Workout Workout (Checkmark) AFC Richmond Freedom (RX’d) Every 1:00 (24:00) Min 1: 6 Overhead Squats (155/105) Min 2: 25ft Handstand Walk Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs) (KG conv: 70/48) Independence Every 1:00 (24:00) Min 1: 6 Overhead Squats (135/95) Min 2: 10 Handstand Shoulder Touches (against wall, facing either way) Min 3: 6 Strict Pull Ups (Or 1 Rope Climb) (KG conv: 61/43) Liberty Every 1:00...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 25ft walking lunge (bodyweight – build across) 5 Kip Swings 5 Dumbbell Deadlifts 3 Dumbbell Hang Power Cleans 1 Dumbbell Power Clean 2. Workout Prep 2 sets: 10ft Dumbbell Lunge (build-in weight) 3 Toes to Bar 1 Bar Muscle Up or 3 Jumping Pull-ups 3 Dumbbell Power Cleans (build-in weight) CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds Freedom (RX’d) 12:00 AMRAP 2 Rounds of: 50ft Dumbbell Walking Lunges (50s/35s) 16 Toe-to-Bars 8 Dumbbell Power Cleans (50s/35s) Then, 2 Rounds of: 50ft Dumbbell Walking...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 8:00 AMRAP 25ft walking lunge (bodyweight – build across) 5 Kip Swings 5 Dumbbell Deadlifts 3 Dumbbell Hang Power Cleans 1 Dumbbell Power Clean 2. Workout Prep 2 sets: 10ft Dumbbell Lunge (build-in weight) 3 Toes to Bar 1 Bar Muscle Up or 3 Jumping Pull-ups 3 Dumbbell Power Cleans (build-in weight) Workout Option 1 CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2 rounds Freedom (RX’d) 12:00 AMRAP 2 Rounds of: 50ft Dumbbell Walking Lunges (50s/35s) 16 Toe-to-Bars 8 Dumbbell Power Cleans (50s/35s) Then, 2 Rounds...Read more