Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 1:00 jog (slow) 10 toy soldiers 10 groiners 1:00 jog (slow-to-moderate) 20 walking-lunge steps for distance 20 air squats 1:00 run (moderate) 30 high knees 30 butt kickers 1:00 run (fast) ACCESSORY Burgener snatch warm-up: 2 sets w/ a PVC or broomstick: 10 dip-drive 10 dip-drive, shrug 10 dip-drive, shrug, elbows high and outside 10 muscle snatches 10 overhead squats 10 hang power snatches 10 power snatches – Focus on hitting positions over increasing load. – Use PVC or similar. STRETCHING 3 sets: :30 foam roll calves/side :30 T-spine foam roll Metcon (Time) EQUIPMENT 8 rounds for time: 400-m run – Rest 1:30 BODYWEIGHT Same as Equipment option ()Read more

Bell House Fitness – CrossFit Metcon (Time) RX 4 rounds for time: 400/500-m row 15 push presses (95/135 lb) Mod 1 4 rounds for time: 400/500-m row 15 push presses (65/95 lb) Mod 2 4 rounds for time: 300/400-m row 15 push presses (35/45 lb)SKILL WORK Pre-workout: 3 sets: :20 plank hold (push-up position) 10 push-ups 5 piked push-ups – Rest 1:30 between sets.Read more

Bell House Fitness – CrossFit Clean and Jerk (7 Sets for Load: 1 Clean and Jerk) SKILL WORK Post-workout: EMOM 5: Max set chest-to-bar pull-ups – Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets.Read more

Bell House Fitness – CrossFit Metcon (Time) RX 4 rounds for time: 15 box jumps (30/36 in) 400-m run Mod 1 4 rounds for time: 15 box jumps (24/30 in) 400-m run Mod 2 3 rounds for time: 15 box jumps (12/20 in) 400-m runSKILL WORK Post-workout: 5 sets for load: 10 front-rack lungesRead more

Bell House Fitness – CrossFit CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click hereSCALED 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts (95/135 lb) Bar-facing burpees Time cap: 10 minutes – Athletes may step over the bar. FOUNDATIONS 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts (55/75 lb) Burpees Time cap: 10 minutesRead more