Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number in Air Squats (max 15) 2. Strength Every 2:00 (10:00) 5 Back Squats Start at 60% of 1RM and build to a moderately-heavy set (75-80%). 3. Workout Prep 3 sets: 5/4 Calorie Air Bike 5/4 Calorie Row *Build in pace/ practice transitions* Back Squat Every 2:00 (10:00) 5 Back Squats Start at 60% of 1RM and build to a moderately-heavy set (75-80%). Workout (4 Rounds for time) “On October 3rd, he asked me what day it was” Freedom (RX’d) Every 5:00 (4 sets) 20/16 Calorie Air Bike 20/16 Calorie Row Independence Every 5:00 (4 sets) 16/13 Calorie Air Bike 16/13 Calorie Row Liberty Every 5:00 (4 sets) 12/10 Calorie Air Bike 12/10 Calorie Row Target time each set: 2-2:30 Time cap each set:...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover or Banded 7’s + Hip Halo Warmup -into- 6:00 AMRAP 5 Tempo Air Squats 5 Kip swings on Rings 5 Hand Release Pushups 3 Hang Power Cleans (empty bar – build across) 2. Workout Prep 3 sets 5 Air Squats 1 Muscle Up 3 Hang Power Cleans (build in weight) Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#Freedom (RX’d) 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans (135/95) (KG conv: 61/43) Independence 3 Rounds 50 Air Squats 5 Ring Muscle Ups or Bar Muscle Ups 10 Hang Power Cleans (115/80) (KG conv: 52/36) (sub 12 pull-ups if not doing muscle-ups) Liberty 3 Rounds 30 Air Squats 7 Up Down + Jumping Pull Up 10 Dumbbell Hang Power Cleans (light) Target time:...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Potato Gnocchi Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser Liberty 5 rounds: 12/10 Calorie Row 15 Sit Ups Target Time Each set: 50-60 seconds Time Cap Each Set: 75 seconds 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 Lactate Threshold 5 Min at RPE3 (or 75 RPM) 10x (30 Sec at RPE8, 30 Sec at RPE2) 5 Min at RPE3 (or 75 RPM) 10 Min at RPE5 (or 85 RPM) 5 Min at RPE3 (or 75 RPM) 8 Min at RPE7 (or 95-100 RPM) 3 Min at RPE3 (or 75 RPM) 6 Min at RPE9 (or 100+ RPM) 1 Min at RPE3 (75 RPM) Total:...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Banded 7’s + Hip Halo -into- 10:00 Amrap 100m Run (build in pace) 5 Air Squats/5 DB front squats 5 Push Press/5 thrusters 5 Pike Push Ups 10 Deadbugs 2. Workout Prep 2 sets: (with partner) 100m Partner Run 5 Synchro thrusters 2 Handstand Push Ups (each) Workout (Time) Potato Salad Freedom (RX’d) Teams of 2 200m Partner Run 20 Synchro Single Arm DB Thrusters (35/25) 40 Handstand Push Ups 200m Partner Run 20 Synchro Single Arm DB Thrusters (35/25) 30 Handstand Push Ups 200m Partner Run 20 Synchro Single Arm DB Thrusters (35/25) 20 Handstand Push Ups 200m Partner Run 20 Synchro Single Arm DB Thrusters (35/25) 10 Handstand Push Ups Independence 200m Partner Run 20 Synchro Single DB Thrusters (25/15) 32 Handstand Push Ups 200m Partner Run 20 Synchro Single DB Thrusters 24 Handstand...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: 10 Box Step Ups 10 Deadbugs 30-Second Knee Plank 5 Back Squats (Build in weight, stay light) 2. Strength Heavy 10-rep Back Squat 3. Workout Prep With Partner: 3 sets: 4 Box Step Ups (each) 1 Sandbag Clean (build in weight) Back Squat Back Squat – Heavy 10 rep (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout (Time) Tater Tots Freedom (RX’d) Teams of 2 300 Box Step-ups (20” all athletes) * Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (Or 4 Power Cleans (185/125)) * Share the 300 box step ups between partners. Each athlete does 2 cleans each time. (KG conv: 70/45 SB, 83/56 PC) Independence Teams of 2 300 Box Step-ups (20” all athletes) Every 2:00 (including 0:00)...Read more