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 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks * perform with a PVC pipe or empty bar * 2. Strength 5 sets: 3 Position Squat Clean (high hang/hang/floor) @60-70% of 1RM Clean & Jerk, complete a set every 1:30 3 sets: 1 Push Jerk: @80-90% of 1RM Clean and Jerk 3. Workout Prep 2 sets: 2 Hang Squat Cleans (build-in weight) 2 Burpee Chest to Bar 3 Position Squat Clean 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean High Hang, Above the Knee, Floor5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk)...Read more

Bell House Fitness – CrossFit Workout 1 (Time) Penne Freedom (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders 30 Hang Dumbbell Clean and Jerk (50/35) 50 Crossovers (KG conv: 22.5/15 DBs) Independence 100 Single Unders 30 Hang Dumbbell Clean and Jerk (35/25) 60 Double Unders 30 Hang Dumbbell Clean and Jerk (35/25) 40 Crossovers (KG conv: 15/10 DBs) Liberty 150 Single Unders 30 Kettlebell Swings (light) 100 Single Unders 30 Kettlebell Swings (light) 50 Single Target TIme: 8-10 Minutes Time Cap: 14 minutesRead more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 4x25ft Shuttle Run 5 Kipping Knee Raises 2 Sandbag Deadlifts (light weight-practice) 2. Workout Prep 2 sets: 100m Run (build in pace) 5 Toes to Bar 1 Sandbag Clean (build in weight) Workout (Time) Lasagna Freedom (RX’d) 20 rounds with a partner (you go I go) 200m Run 10 Toes to Bar 3 Power Cleans (205/135) Independence 20 rounds with partner (you go I go) 150m Run 10 Knees to Elbows (Or 7 Toes to bar) 3 Power Cleans (165/115) Liberty 16 rounds with a partner 150m Run 10 Hanging Knee Raises 3 power clean light Mayhem Mini-Pump – Back and Biceps (Checkmark) 4 Rounds 10 Strict Pullups @ moderate weight – maintain quality 10 Double DB Standing Bent Over Row @ Moderate weight – maintain control and quality...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 3 Inch Worms 1 Zombie Rope Climb (Or 8 Ring Rows) 10 Deadbugs 5 Deadlifts (build in weight) 2. Strength Heavy 2-rep Deadlift * Rest a little longer than normal between sets when you reach heavier weights * 3. Workout Prep 2 sets: 1 Rope Climb 5 Push Ups 5 Dumbbell Bench (build in weight) 2 Strict Pull Ups Deadlift Build to a heavy 2 rep deadlift (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout (2 Rounds for reps) Fettuccine Freedom (RX’d) 6:00 Amrap 10 Push Ups 1 Rope Climb (Or 4 Strict Pull-Ups) -2:00 Rest- 6:00 AMRAP 10 Dumbbell Bench Press (50s/35s) 5 Strict Pull Ups (KG conv: 22.5/15 DBs) Independence 6:00 Amrap 8 Push Ups 1 Rope Climb (Or...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 pull 2. Strength Prep 10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, o higher than 90%) * Complete 1 set every 1:15 * 3. Workout Prep 3 sets: 5/4 Calorie Assault Bike (build in pace) 3 Thrusters (build in weight) 10ft Front Rack Walking Lunge (build in weight) Clean & Push Jerk 10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%) * Complete 1 set every 1:15 * Workout (Time)...Read more