Bell House Fitness – CrossFit Warm Up Warm Up P1: 5 IW to PU P2: 10 alt Spider-Man lunges 100m run together P1: 10 scap pull ups + 5 kip swings P2: 10 KB Deadlifts 100m run together P1: 10 ring rows or 5 strict pull ups P2: 5 Russian Swings + 5 overhead swings 100m run together -Grab workout weight KB Prep 200m run together P1: 5 pull ups P2: 5 pull ups P2: 10 KB swings P2: 10 KB swings Partner Helen (AMRAP – Rounds and Reps) Freedom AMRAP 20 400m run (partners run together) 21 KB Swings (50/35 lb) (partner 1 will do 21 then partner 2 will do 21) 12 Pull Ups (partner 1 will do 12 then partner 2 will do 12) Target number of rounds: 4+ Independence AMRAP 20 300m run 21 KB Swings (35/25 lb) 8 Pull Ups or 12 Jumping Pull Ups...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6 min AMRAP 30-second Bike 5 Single Dumbbell Deadlift (each side) 5 Deadbugs (each side) 5 Birddogs (each side) 3 Up downs 2. Workout Prep 2 sets 10 Second Bike (Workout Pace) 2 Burpee Dumbbell Deadlifts (work on proper landing going from the burpee into the deadlift) – rest 30 seconds between sets – Workout (Time) Mango Habanero Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (50s/35s) – 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set – (KG conv: 22.5/15 DBs) *Repeat from October 7, 2021 Independence 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (35s/25s) -9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set – (KG conv: 15/10 DBs) Liberty 10:00 Amrap 5 Up Downs 10 Dumbbell Deadlifts (light) 10/8 Calorie Assault Bike or 8/6 Echo Bike Target time: 12-14 minutes Time cap: 16 inutes...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets 30-second Jump Rope 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Balls 10 Single Arm Dumbbell Shoulder Press (each) 10 Hollow Rocks 2. Strength Strict Press 10RM 3. Workout Prep 2 sets 10 Double Unders 5 Wall Balls Shoulder Press Heavy 10 rep (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout (Time) Asian Zing Freedom (RX’d) 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) (KG conv: 9/6) *Repeat from October 3, 2022 Independence 80 Double Unders 40 Wall Balls (14/10) 80 Double Unders 30 Wall Balls (14/10) 80 Double Unders 20 Wall Balls (14/10) (KG conv: 6/4) Liberty 100...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe or empty bar * 2. Strength 5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch), complete a set every 1:30 3 sets: 1 Overhead Squat (@90% of 1RM Snatch) 3. Workout Prep 2 sets: 3 Power Snatch (build-in weight) 100m Run (build-in pace) 3 Position Snatch High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch) Complete a set every 1:30 Hold on to the bar until all 3 reps are...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: 45-Second Row (build in pace) 5 Hand Release Push-ups 10 Alternating V-Ups 5 Up Downs 2. Workout Prep 3 sets: 5/4 Calorie Row (build in pace) 5 Bench press (build in weight) 5 V-Ups Workout (AMRAP – Rounds and Reps) Parmesan Garlic Freedom (RX’d) 20:00 AMRAP 15/12 Calorie Row 15 Bench Press (115/75) 15 V-Ups (KG conv: 52/34) Independence 20:00 AMRAP 12/10 Calorie Row 15 Bench Press (95/65) 18 Alternating V-Ups (KG conv: 43/29) Liberty 20:00 AMRAP 10/8 Calorie Row 10 Dumbbell Bench Press (light) 10 Sit ups Target number of Rounds: 9+ Rounds Minimum number of Rounds before scaling: 7 Rounds Mayhem Mini-Pump – Glutes (Checkmark) 4 rounds: 10 Weighted Hip Thrust @ moderate weight 10 Split Stance DB Romanian Deadlift (each side) @ moderate weight 10 GHD Hip Raise...Read more