Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 60-second Air Bike (30 easy, 20 mod, 10 fast) 10-second Handstand Hold 3 Inch Worms 10 Deadbugs 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build-in pace) 1 Wall Walk Workout Workout (5 Rounds for time) Roy Kent + Jamie Tartt Freedom (RX’d) 5 Sets: 12/10 Calorie Air Bike 4 Wall Walks 12/10 Calorie Air Bike -rest 1:1 between sets- Independence 5 Sets: 10/8 Calorie Air Bike 3 Wall Walks 10/8 Calorie Air Bike -rest 1:1 between sets- Liberty 5 Sets: 8/7 Calorie Air Bike 4 Inch Worms 8/7 Calorie Air Bike -rest 1:1 between sets- Target time each set: 1:30-1:50 Time cap each set: 2:30 Skills and Drills Strict Pull-up Progression – Week 1 Day 1: (Checkmark) Advanced: 1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC Overhead Squats -into- 6 min AMRAP 2x50ft Shuttle run 10 Ring Rows 3 Snatch Push Press + 3 Overhead Squats (empty bar) 2. Strength Prep 3 Snatch Grip Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes 3. Workout Prep 1 set: 1x50ft Shuttle Run 3 Pull Ups 3 V-Ups Snatch Push Press + Overhead Squat 3 Snatch Grip Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes Workout (2 Rounds for reps) Ted Lasso Freedom (RX’d) 2 sets: 6:00 AMRAP 3x50ft Shuttle Runs 10 Pull-ups 3x50ft Shuttle Runs 15 V-ups -Rest 3:00 between sets- * One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 2 sets 10 PVC Pass Throughs 5 PVC Overhead Squats -into- 6 min AMRAP 2x50ft Shuttle run 10 Ring Rows 3 Snatch Push Press + 3 Overhead Squats (empty bar) 2. Strength Prep 3 Snatch Grip Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes 3. Workout Prep 1 set: 1x50ft Shuttle Run 3 Pull Ups 3 V-Ups Strength/Accessory Snatch Push Press + Overhead Squat 3 Snatch Grip Push Press + 1 Overhead Squat: – Work up to a heavy complex in 10-12 minutes Workout Workout (2 Rounds for reps) Ted Lasso Freedom (RX’d) 2 sets: 6:00 AMRAP 3x50ft Shuttle Runs 10 Pull-ups 3x50ft Shuttle Runs 15 V-ups -Rest 3:00 between sets- * One shuttle run = 25 feet down + 25 feet back. Each full...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Distance) NSYNC Freedom (RX’d) 20 sets 30-seconds Max Distance Row 30-second Rest Independence No Change to Workout Liberty No Change to Workout Target Distance: 2400/1750m+ Minimum Distance before scaling: 2000/1400m 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) BikeErg: Part 1: LT + Part 2: CNS Part 1: 2 Sets 2 Min at RPE7 -1 Min Rest- 1 Min at RPE8 *Rest 2 Min between sets. Total: 22 Min Optional Part 2 (Recommended) 5 Sets (Damper 8-10): 10 Sec Standing at RPE9, Rest 10 Sec 10 Sec Standing at RPE9, Rest 10 Sec 10 Sec Standing at RPE9.5, No Rest 10 Sec Seated at RPE10 *Rest 2 Min between sets. This workout can alternatively be done on another machine or as a run.Read more

Bell House Fitness – CrossFit Move for Independence (AMRAP – Rounds and Reps) Teams of 2 19:19 AMRAP Partner 1: Max meter row Partner 2: 2 Rounds 11 Burpees over bar 11 Deadlifts (95/65) 11 Shoulder to overhead (95/65) -switch when the 2 rounds are completed -Score will be the number of rounds completed. Add total meters in the comment. Total meters must hit at least 3,908 meters in order to be considered RX. Independence (75/55) Liberty Up Downs DB Deadlifts DB Shoulder to overhead Significant Numbers: 1919 – year that Armistice Day was commemorated 1954 – year that Veteran’s Day was declared a national holiday 11-11-11 – Ceasefire for WW1 ended on the 11th month of the 11th day of the 11th hour Mayhem Mini-Pump – Core (Checkmark) 4 rounds: 20 Stick Sit Ups 30 Flutter Kicks (each side) 12 Standing Banded Pallof Press (each side) *Rest 3 minutes...Read more