Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 6:00 AMRAP 30-second Air Bike 10 Suitcase Sit Ups 8 Alternating Dumbbell Snatches (light weight, practice the transition) 2. Workout Prep 3 sets: 5/4 Calorie Air Bike (build in pace) 3 V-Ups 4 Alternating Dumbbell Snatch (build in weight) Workout (2 Rounds for time) French Fried Potatoes Freedom (RX’d) 2 sets (1 set every 10:00) 15/12 Calorie Bike 20 V-Ups 25 Alternating Dumbbell Snatches (50/35) 15/12 Calorie Bike 20 V-Ups (KG conv: 22.5/15 DB) Independence 2 sets (1 set every 10:00) 13/10 Calorie Bike 15 V-Ups 25 Alternating Dumbbell Snatches (35/25) 13/10 Calorie Bike 15 V-Ups (KG conv: 15/10 DB) Liberty 2 sets (1 set every 10:00) 10/8 Calorie Bike 16 Sit Ups 20 Alternating Dumbbell Snatches (light) 10/8 Calorie Bike 16 Sit Ups Target time each set: 6-7...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 Heavy Single Squat Clean + Push Jerk (10-12 minutes) 3. Workout Prep 2 sets: 2 Overhead Squats (Build in weight) 2 Burpee Over Bar 2 Pull Ups Clean & Push Jerk Build to a heavy Squat Clean + Push Jerk (10-12 min) Workout (3 Rounds for reps) Potatoes Au Gratin Freedom (RX’d) 3 sets: 5:00 AMRAP 8 Overhead Squats (95/65) 8 Burpee Over Bar 8 Pull Ups -rest 3:00 between sets- (KG conv: 43/29) Independence 3 sets:...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 6:00 AMRAP 5 Step Back Lunges (each side – build across) 3 Inch Worms 3 reps of Half-Wall Walks with 5-sec hold at the halfway point on the wall 2. Workout Prep 2 sets: 4 Single Dumbbell Alternating Step Back Lunges (build-in weight) 1 Wall Walk Workout (Time) Baked Potato Freedom (RX’d) 10 Rounds 16 Single Dumbbell Alternating Step Back Lunges (50/35) 2 Wall Walks (KG conv: 22.5/15 DB) Independence 10 Rounds 16 Single Dumbbell Alternating Step Back Lunges (35/25) 2 Wall Walks (KG conv: 15/10 DB) Liberty 10 Rounds 12 Single Dumbbell Alternating Step Back Lunges (light) 2 Inch Worms Target time: 9-11 minutes Time cap: 16 minutes Skills and Drills Double-Unders/Crossovers (Checkmark) Double-Unders: Week 1 Day 1 Every athlete progresses differently in learning double-unders. Some can get them in...Read more

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 Heavy Single Snatch (10-12 minutes) 3. Workout Prep 1 set: 100m Row (at workout pace) 5 Push Ups Snatch Build to a heavy single Squat Snatch (10-12 minutes) * rest as needed between lifts * Workout (Time) Potato Chips Freedom (RX’d) 2000/1750m Row *Every 2:00 (including 0:00) perform 15/12 Push Ups Independence 1750/1500m Row *Every 2:00 (including 0:00) perform 12/10 Push Ups Liberty 1200/1000m Row *Every 2:00 (including 0:00) perform 10/8 Bar Push Ups Target time: 9-11...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (8 Rounds for time) Thai Curry Freedom (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) (KG conv: 9/6 WB) Independence Every 2:00 (8 sets) 12 Box Jump Overs (20/16) 16 Wall Ball Sit Ups (14/10) (KG conv: 6/4 WB) Liberty Every 2:00 (8 sets) 12 Box Step Ups (20/16) 16 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 3 Sets 4 Min at RPE5 (or 75-80 RPM) 1 Min at RPE7 (or 95-105 RPM) *No rest between sets. 2 Min at RPE3 (or 75 RPM) 4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM) 2 Min at...Read more