Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) 5 minutes, 2-3 times through Focus on footwork and finishing the pull 2. Strength Prep 3 Squat Snatch x 10 sets @60-75% of 1RM Snatch * Complete a set every minute (10 minutes) 3. Workout Prep 2 sets: 2 Burpees 5 Wall Balls Snatch 3 Squat Snatch x 10 sets @60-75% of 1RM Snatch * Complete a set every minute (10 minutes) Workout (Time) Leonardo da Vinci Freedom (RX’d) For Time 21-15-9 Burpees 42-30-18 Wall Balls (20/14) (KG conv: WB 9/6) Independence For Time 18-12-6 Burpees 36-24-12 Wall Ball (20/14) (KG conv: WB 9/6) Liberty...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) “Hearts” Freedom (RX’d) 3 Rounds 30/24 Calorie Air Bike 20 Deficit Push Ups (4in/2in) Independence 3 Rounds 24/18 Calorie Air Bike 15 Deficit Push Ups (4in/2in) Liberty 3 Rounds 20/16 Calorie Air Bike 20 Push Ups Target Time: 7:30-9 minutes Time Cap: 12 minutes 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) Intervals: 2 Min at RPE3 (or 75RPM) 4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM) 4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM) 4 Min at RPE9 (or 105+ RPM), 4 Min at RPE2 (Any RPM) 4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM) 4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM)...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep With Partner 2 sets: 100m Run (together) 10ft Single Dumbbell Synchro Lunge (build in weight) Workout (Time) “War” Freedom (RX’d) Teams of 2 4 Rounds 400m Run (Together) (or 1000m/850m Row – shared) 100ft Single Dumbbell Synchro Lunge (50/35) (KG conv: 22.5/15) Independence Teams of 2 4 Rounds 400m Run (Together) (1000m/850m Row – shared) 100ft Single Dumbbell Synchro Lunge (35/25) (KG conv: 15/10) Liberty Teams of 2 4 Rounds 300m Run (Together) (750m/600m Row – shared) 100ft Synchro Lunge Target time (Run Option): 15-17 minutes Time cap (Run Option): 20 minutes Target time (Row Option): 19-21 minutes Time cap (Row Option ): 24 minutes Double Unders: Week 4 Day 2 (AMRAP – Reps) Double Unders: Week 4 Day 2 Working on coordination and rhythm On a running 3 minute clock, accumulate as...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into 8 min AMRAP 10yd Bear Crawl 10yd Bear Crawl Backwards 5 Clean Deadlifts 4 Muscle Cleans 3 Power Cleans 5 Shoulder Press :10 Handstand Hold 2. Strength Prep Shoulder Press: establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM. 3. Workout Prep 3 sets: 2 Power Cleans (build in weight) 1 Wall Walk Shoulder Press Shoulder Press: – Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM. Workout (AMRAP – Rounds and Reps) “Uno” Freedom (RX’d) 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks Round...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets 5 Down Dog to Seal 5 Russian Kettlebell Swings 5 Goblet Squats 10 Box Step Ups (low) 2. Workout Prep 2 sets: 2 Goblet Squats 2 Kettlebell Swings 2 Step Ups 2 Box Jumps *Build in weight and height Workout (Time) “Yu-Gi-Oh” Freedom (RX’d) 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) (KG conv: 24/16 KB) ** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion. Independence 2 rounds 30 Kettlebell Goblet Squats (35/25) 30 Step Ups (20/16) 30 Kettlebell Swings (35/25) 30 Box Jumps (20/16)(OR Step Ups holding KB) (KG conv: 16/11 KB) Liberty 2 rounds 20 Kettlebell Goblet Squats (light) 20 Step...Read more