Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 3 Inch Worm + 6 Shoulder Taps 30 Single Unders 5 Single Arm Ring Rows (each) 10 Suitcase Sit ups 2. Workout Prep 2 sets: 1 Wall Walk + 4 Shoulder Taps 10 Double Unders 4 Inverted Ring Rows Workout (Time) Affiliate Version of “Parallel-bar Pull” Freedom (RX’d) 8 Rounds Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down) 30 Double Unders 10 Inverted Ring Rows (Or Sumo Deadlift High Pull (95/65) (KG conv: 43/29) Independence 8 Rounds Wall Walk (Up) + 8 Shoulder Taps + Wall Walk (Down) 25 Double Unders 8 Inverted Ring Rows (Or Sumo Deadlift High Pull (75/55) (KG conv: 34/25) Liberty 8 Rounds Plank + 10 Shoulder Taps 30 Single Unders 10 Ring Rows Target time: 11-13 minutes Time cap: 16 minutes...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 (This is strength prep) 2-3 Times through Focus on footwork and finishing pull 2. Strength 10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%) * Complete 1 set every 1:15 * 3. Workout Prep 2 sets: 4 Box Jump Overs (build in height) 5/4 Calorie Row (build in pace) 2 Burpee Box Get Overs (build in height) Snatch 10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%) * Complete 1 set every 1:15 * Workout (2 Rounds for time) Affiliate Version of “Intervals”...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Kip Swings 3 Low Ring Transitions 5 Pike Push Ups 5 Russian Kettlebell Swings (light) 2. Workout Prep 3 sets: 1 Muscle Up 2 Handstand Push Ups 3 Kettlebell Swings (build in weight) Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here “Nate” Freedom (RX’d) 20 min AMRAP 2 Muscle Ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) (KG conv: 32/24 KB) Independence 20 min AMRAP 2 Bar Muscle Ups (Or 6 Chest to Bars) 4 Handstand Push ups 8 Kettlebell Swings (53/35) (KG conv: 24/16 KB) Liberty 20 min AMRAP 2 Jumping...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (8 Rounds for time) Bike/Burpee Intervals Freedom (RX’d) Every 2:00 (16:00) 12/10 Calorie Assault Bike or 10/8 Echo 6 Burpee Box Jump Overs (24/20) Independence Every 2:00 (16:00) 10/8 Calorie Assault Bike or 8/7 Echo 6 Burpee Box Jump Overs (20/16) Liberty Every 2:00 (16:00) 8/6 Calorie Assault Bike or 6/5 Echo 6 Up Down + Box Step Up (20) Target TIme each set: 55-65 seconds Time Cap each set: 90-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 12 Min Standing, D7-8 at RPE5 (60-65 RPM) 4 Min Seated, D1 at RPE5 (or 75-80 RPM) 2 Sets 6 Min Standing, D8-9 at RPE7 (60-65 RPM) 3 Min Seated, D1 at RPE5 (or 75-80 RPM) *No rest between sets. 3 Sets...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7s -into- 10 min AMRAP 30-sec row (easy) 30-sec row (mod) 30-sec row (hard) 10 Alternating V-Ups 5 Single Arm DB Press (each side) 5 Negative Bench Press (Empty Bar)(3 sec down) 2. Workout Prep With Partner 3 sets 5/4 Calorie Ski (each) 3 Bench Press (each/build in weight) Ejercicio Swole-Sesh Libertad (RX) Equipo de 2 50-40-30-20-10 Fila de calorías Press de banca (135/95) *Calorías para mujeres: 40-32-24-16-8 *Un atleta trabaja a la vez, divide las repeticiones como desees. Independencia Equipos de 2 50-40-30-20-10 Fila de calorías Press de banca (95/65) Libertad Equipos de 2 30-25-20-15-10 Fila de calorías Press de banca con mancuernas (ligero) Tiempo objetivo: 18-20 minutos Límite de tiempo: 25 minutos Workout (Time) Swole-Sesh Freedom (RX’d) Teams of 2 50-40-30-20-10 Calorie Row Bench Press (135/95) *Womens Calories: 40-32-24-16-8 *One athlete works...Read more