Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw warm up 200m jog “Bring Sally Up” song for squats 2. Workout Prep 100m jog together 20 singles or dubs each 10 goblet squats HALLOWOD (AMRAP – Rounds and Reps) AMRAP 20 with a Partner AND A PUMPKIN 200m run with your partner (partner will switch off holding pumpkin however and whenever they want during run) 50 double unders OR 100 single unders each (opposite partner is holding pumpkin overhead) 50 pumpkin goblet squats (split however between partners) Target goal: 4+ rounds **Can use wall ball in place of pumpkin Mayhem Mini-Pump – Chest and Triceps (Checkmark) 4 Rounds 10 Barbell Bench Press @ moderate weight – maintain quality 10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warm Up 8 min AMRAP 6 Deadlifts 5 Hang Power Cleans 4 Shoulder to Overhead (empty barbell) 3 Bodyweight Rows (OR Ring Rows) 2 Low Bar Muscle Transition (OR 2 burpees) 2. Workout Prep 3 sets: 2 Deadlifts (build in weight) 2 Hang Power Cleans 2 Shoulder to Overhead 2 Pull Ups 2 Chest to Bar 1 Bar Muscle Up (Liberty: barbell complex + 2 ring rows + 2 jumping pull-ups + 2 banded strict pull-ups) Workout (3 Rounds for time) Pablo Picasso Freedom (RX’d) 3 Rounds 10 Deadlift (225/155) 5 Bar Muscle Ups -rest 2:00- 2 Rounds 20 Hang Power Clean (135/95) 10 Chest to Bar Pull Ups -rest 2:00- 60 Shoulder to Overhead (95/65) 30 Pull Ups (KG conv: 102/70 DL, 61/43 HPC, 43/29 S2O) Independence 3 Rounds 10...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: :10 Handstand Hold (or dumbbell/barbell overhead hold) :30 Air Bike 30ft Sled Push + 30ft Sled Pull (OR 30ft walking lunge) 5 Shoulder Press (build in weight) 2. Strength Prep Shoulder Press: – Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM. 3. Workout Prep 2 sets 10-second Assault Bike (build up to workout pace) 2 Handstand Push Ups 30ft Sled Push (or 50 ft lunge) Shoulder Press Shoulder Press – Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM. Workout (5 Rounds for time) Rembrandt Freedom (RX’d) Team of 3 5 Sets (each/1:2) 12/10 Calorie Air Bike 10...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 Sets: 100m Run (Or 6x50ft Shuttle Run) 5 Up Downs 10 Alternating Hang Clean and Jerks 5 Back Squats (build across sets) 2. Strength Prep Back Squat: – Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM. 3. Workout Prep 1 set: 100m Run (workout pace) 5/4 Calorie Row 2 Single Arm Devils Press Back Squat Back Squat: – Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM. Workout (3 Rounds for time) Vincent van Gogh Freedom (RX’d) 800m Run -at 8:00- 30/24 Calorie Row 30 Single Arm Alternating Devil Press (50/35) 30/24 Calorie Row -at 16:00- 800m Run (KG conv:...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 8 min AMRAP 5 GHD Sit Ups to Parallel (or 6 alternating v-ups) 10 Step Ups 10 Russian Kettlebell Swings 10 Bird Dogs 2. Workout Prep 2 sets: 4 GHD’s (or v-ups) 2 Box Jumps 4 Kettlebell Swings Workout (2 Rounds for reps) Michelangelo Freedom (RX’d) 10 min AMRAP 20 GHD Sit Ups (Or V-Ups) 20 Box Jump (24/20) 20 Kettlebell Swings (53/35) -rest 5:00- 5 min AMRAP 10 GHD Sit Ups (Or V-Ups) 10 Box Jump (24/20) 10 Kettlebell Swings (53/35) (KG conv: 24/16 KB) Independence 10 min AMRAP 15 GHD Sit Ups+ 6in Riser (Or V-Ups) 20 Box Jump (20/16) 20 Kettlebell Swings (44/26) -rest 5:00- 5 min AMRAP 5 GHD Sit Ups + 6in Riser (Or V-Ups) 10 Box Jump (20/16) 10 Kettlebell Swings (44/26) (KG conv: 20/12 KB) Liberty 10 min...Read more