Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Tabata: :20 on, :10 off 6 sets each of: Jogging Rowing Up Downs 2. Workout Prep 1 set 100m Run (at workout pace) 100m Row (at workout pace) 1 Burpee Broad Jump 1 Line Facing Burpee 1 Burpee to 6” Target Workout (3 Rounds for time) “Let’s turn on the juice and see what shakes loose.” Freedom (RX’d) 3 Sets 400m Run 500/450m Row 25 Burpee Variation* -rest 3:00 between sets- Set 1: Burpee Broad Jump (4/3ft) Set 2: Burpee over line (Line Facing) Set 3: Burpee to 6” target Independence 3 Sets 300m Run 400/350m Row 20 Burpee Variation* -rest 3:00 between sets- Liberty 3 Sets 200m Run 300/250m Row 15 Up Downs -rest 3:00 between sets- Target time each set: 5-7 minutes Time cap each set: 8 minutes Ejercicio Abramos el jugo y veamos qué se suelta”....Read more

Bell House Fitness – CrossFit Warm Up Partner Rowling (AMRAP 6:00) Rig Warm Up Workout Prep 5 DB deadlifts 5 sit ups 1 BMU or BPU 6 alt snatches “Michael Myers” (3 Rounds for time) Freedom For Time: Every 13 minutes for 3 sets 13 minute time cap each round to survive! 500m/400m row away! (He’s coming to get you) 10 DB deadlifts (50s/35s) (Your car won’t start) 31 sit ups (Get up! Get up! He’s coming) 500m/400m row away! (He’s catching up to you) 6 Bar muscle ups (Jump the fence and hide) 12 Alt DB Snatches (50/35) (He’s trying to grab you) 6 Bar muscle ups (Jump the fence and run away) Did you survive?? Independence Every 13:00 for 3 sets: 500m/400m row 10 DB deadlifts (35s/25s) 31 sit ups 500m/400m row 6 burpee pull ups 12 alt DB snatches (35/25) 6 burpee pull ups Liberty Every 13:00...Read more

Bell House Fitness – CrossFit “Michael Myers” (3 Rounds for time) For Time: Every 13 minutes for 3 sets 13 minute time cap each round to survive! 400m run away! (He’s coming to get you) 10 DB deadlifts (50s/35s) (Your car won’t start) 31 sit ups (Get up! Get up! He’s coming) 400m run away! (He’s catching up to you) 6 Bar muscle ups (Jump the fence and hide) 12 Alt DB Snatches (50/35) (He’s trying to grab you) 6 Bar muscle ups (Jump the fence and run away) Did you survive?? Mobility (Checkmark) 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side) ()Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) 5 minutes (This is strength prep) 2-3 Times through Focus on footwork and finishing the pull 2. Strength Prep Every min (10 mins) 2 Clean and Jerks (60-75%) 3. Workout Prep 1 set: 4 Dumbbell Front Squats 2 Ring Push Ups Clean and Jerk Clean & Jerk 10×2 2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk * Complete a set every minute (10 minutes) * Workout (AMRAP – Reps) “I am the pumpkin king” Freedom (RX’d) 10:00 AMRAP 2-4-6-8-10….. Dumbbell Front Squats (50s/35s) 8 Ring Push Ups (Or Dumbbell...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Peter Paul Rubens Freedom (RX’d) AMRAP 25:00 20 Lateral Box Step Ups (20) 15 Ring Rows 20 Alternating V-Ups 15/12 Calorie Air Bike Independence AMRAP 25:00 15 Lateral Box Step Ups (20) 15 Ring Rows 15 Alternating V-Ups 12/10 Calorie Air Bike Liberty AMRAP 25:00 15 Box Step Ups (16) 10 Ring Rows 15 Sit Ups 10/8 Calorie Air Bike Target Rounds: 7+ Rounds Minimum Number of Rounds before Scaling: 5 rounds 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 (2 Rounds for distance) BikeErg Intervals: Part 1 3 Sets 1:15 at RPE5, 45 Sec at RPE6 3:15 at RPE3, 45 Sec at RPE6 *Rest 90 Sec between sets. Total: 21 Min Optional Part 2 15 Sec at RPE9 2 Min...Read more