Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip halo -into- Every 1:00 (8:00) 10 Plate Hops 5 Dumbbell Deadlifts (Light) 2 Up Downs 2. Workout Prep 2 sets 20 sec. Air Bike (workout pace) 20 ft Farmer Carry (start light and add weight on the second set) Workout (6 Rounds for distance) Cupcake Wars Freedom (RX’d) 2:00 Amrap (6 sets) 20/15 Calorie Air Bike Max Distance Farmers Carry (DBs 70s/50s)(Or Kettlebells (70s/53s) -Rest 1:00 Between sets- (KG conv: 32.5/22.5 DBs, 32/24 KBs) Independence 2:00 Amrap (6 sets) 15/12 Calorie Air Bike Max Distance Farmers Carry (2x50s/2x35s) -Rest 1:00 between sets – (KG conv: 22.5/15) Liberty 2:00 Amrap (6 sets) 1:00 Air Bike Max Distance Farmers Carry (2x35s/2x25s) -Rest 1:00 between sets – (KG conv: 15/10) Target Distance each set: 150ft + Minimum Distance before scaling: 100ft Ejercicio Libertad (RX) 2:00 Amrap (6 series)...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Roll and Reach 10 Alternating V-Ups 10-second Hand Stand Hold 10 Single Arm Dumbbell Shoulder Press (each) 2. Strength Prep Shoulder Press: – Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM. 3. Workout Prep 2 sets: 4 Toes to Bar 1 Wall Walk Shoulder Press Shoulder Press 1×10 – Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM. Workout (Time) “Worst Cooks in America” Freedom (RX’d) 4 Rounds 20 Toes to Bar 4 Wall Walks Independence 4 Rounds 15 Toes to Bar (Or 20 Knees to Elbows) 3 Wall Walks Liberty 4 Rounds 15 Hanging Knee Raises...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 30-seconds Single Unders 10 Deadbugs 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Back Squats (empty bar) 2. Strength Prep Back Squat: – Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM. 3. Workout Prep 2 sets: 3 Deadlifts (build in weight) 3 Hang Power Cleans (build in weight) 10 Double Unders 10ft Walking Lunge Back Squat Back Squat 1×10 – Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM. Workout (AMRAP – Rounds and Reps) “Beat Bobby Flay” Freedom (RX’d) AMRAP 15 Minutes 20 Deadlifts (115/80) 50 Double Unders 100ft Walking Lunge (32...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 3 sets 100m Run (build in pace) 6/5 Calorie Row (build in pace) 1 Zombie Rope (build in progression) Workout (Time) “The Great British Bake Off” Freedom (RX’d) 1000m Run 100/80 Calorie Row 40 Strict Pull Ups *Partition any way* Independence 800m Run 80/65 Calorie Row 32 Strict Pull Ups -Partition any way- Liberty 5 rounds 150m Run 12/10 Calorie Row 10 Ring Rows Target time: 12-14 minutes Time cap: 20 minutes Ejercicio Libertad (RX) Carrera de 1000 m Fila de 100/80 calorías 40 dominadas estrictas *Dividir de cualquier manera* Independencia Carrera de 800 m Fila de 80/65 calorías 32 dominadas estrictas -Partición de cualquier manera- Libertad 5 rondas carrera de 150 m Fila de 12/10 calorías 10 filas de anillos Tiempo objetivo: 12-14 minutos Límite de tiempo: 20 minutos Gymnastics (Time) Spend...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats – into – 3 sets (Empty Barbell) 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Snatch Push Press 3 Hang Squat Snatch 2. Strength Prep Hang Squat Snatch: – Establish a 3 RM for the day (10-12 minutes) -into- 3 Snatch Deadlift x 3 Sets @90% 1RM Snatch 3. Workout Prep 2 sets: 15-seconds Burpees (build in pace) 5 Wall Balls (build in weight) Hang Squat Snatch Hang Squat Snatch 1×3 – Establish a 3 RM for the day. Snatch Grip Deadlift Snatch Grip Deadlift 3×3 3 Snatch Deadlift x 3 Sets @90% 1RM Snatch Workout (AMRAP – Reps) “Chopped” Freedom (RX’d) 10 Rounds 30 seconds Max Rep Burpees -Rest 30 seconds- 30 seconds Max Rep Wall Balls (20/14) -Rest...Read more