Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: :30 easy Row 3 Burpees 5 Back Squats (empty) :20 moderate Row 2 Line Facing Burpees 5 Back Squats (Add a little weight) :10 fast Row 1 Burpee Broad Jump 5 Back Squats (Add a little more weight) 2. Strength Prep Back Squat: establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM. 3. Workout Prep 1 set: 5/4 Calorie Row 2 Burpee Broad Jumps 5/4 Calorie Air Bike 2 Burpee Broad Jumps Back Squat Back Squat: – Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM. Workout (4 Rounds for time) “Rummy” Freedom (RX’d) 4 sets (1 set every 5:00)...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead 10 yd lunge walk – torso twist towards forward leg 10 yd butt kickers 10 yd high knees -into- 3 sets: 3 Kip Swings 3 Inch Worms 2 Low Ring Muscle Ups Or Bar 5 Dynamic Squat Stretch 2. Workout Prep 1 set: 50m Run 1 Bar Muscle Up (OR 2 chest to bar OR 2 jumping pull-ups) Workout (Time) “Spades” Freedom (RX’d) 10 Rounds 200m Run 3 Bar Muscle Ups Independence 10 Rounds 200m Run 6 Kipping Chest to Bar Liberty 10 Rounds 100m Run 6 Jumping Pull Ups Target time: sub 12 minutes Time cap: 15 minutes Mayhem...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, 2-3 times through Focus on footwork and finishing the pull 2. Strength Prep Hang Squat Clean: 3RM Clean Grip Deadlift: 3×3 @ 90% of 1RM Clean 3. Workout Prep 2 sets: 2 Thrusters (build in weight) 4 GHD’s 4 Crossovers (OR 8 Double-unders OR 8 Single-unders) Hang Squat Clean Hang Squat Clean: – Establish a 3 RM for the day Clean Grip Deadlift 3 Clean Deadlift x 3 Sets @90% 1RM Clean Workout (2 Rounds for time) “Phase10” Freedom (RX’d) 2 Sets: 3 Rounds 12 Thrusters (65/45) 12 GHD Sit Ups...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) “Nailed it” Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 10 Rounds 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 5 Rounds 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) Target Time: 9-11 minutes Time Cap: 15 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) Bike Erg Interval 3 Min Increasing Ramp from RPE3 to RPE5 to RPE7 to RPE9 (or 75, 85, 95, 105 RPM) 3 Min Decreasing Ramp from RPE8 to RPE6 to RPE4 (or 100, 90, 80 RPM) 3 Min at RPE3 (or 75 RPM) 90 Sec at RPE5 (or 85 RPM) 60 Sec at RPE7 (or 100+ RPM) 30 Sec at RPE10...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Heart Rate P1 – :30 row P2 – 10 strict sit ups P1 – :30 row P2 – 10 abmat sit ups P1 – :30 bike P2 – 10 up downs P1 – :30 bike P2 – 10 burpees 2. Workout Prep With partner: 20 second row (each) 5 abmat sit-ups (each) 20 second bike (each) 5 burpees (each) Workout (2 Rounds for reps) “Guys Grocery Games” Freedom (RX’d) Teams of 2 12:00 AMRAP 2000/1600m Row – shared between partners Max Abmat sit-ups – one athlete works at a time -1:00 rest- 12:00 AMRAP 96/77 Bike cals – shared between partners Max Burpees – one athlete works at a time Independence Teams of 2 12 min AMRAP 1600m/1400m Row – shared between partners Max abmat sit-ups -1 min rest- 12 min AMRAP 60/48 Bike cals – shared between partners...Read more