Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 7 min amrap 5 Kip Swings 5 Hanging Knee Raises 5 Wall Balls 5 Power Cleans (empty bar) 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 Sandbag Clean (build in weight) 3 Chest to Bars 4 Toes to Bar 5 Wall Balls Workout (Time) Affiliate Version of “Pig Chipper” Freedom (RX’d) For time 5 Sandbag Cleans (130/100) (OR 5 Power Cleans (205/135)) 15 Chest to bar Pull Ups 25 Toes to Bar 50 Wall Balls (20/14) 25 Toes to Bar 15 Chest to bar Pull Ups 5 Sandbag Cleans (130/100) (OR 5 Power Cleans (205/135)) Independence For time 5 Sandbag Cleans (100/50) (OR 5 Power Cleans (185/125)) 15 Pull Ups 20 Toes...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep -with partner- 3 sets: 20-second Assault Bike (build in pace- each) 100m Run (build in pace- each) Workout (AMRAP – Rounds and Reps) Affiliate Version of “Bike/5k” Freedom (RX’d) Teams of 2 20:00 AMRAP 160/130 Echo Bike Cals 3200m Run ** Share the work, one athlete works at a time. For scoring, every 200m run = 1 rep. ** Independence Teams of 2 20:00 AMRAP 130/100 Echo Bike Cal 2400m Run Liberty Teams of 2 20:00 AMRAP 80/65 Echo Bike Cal 1600m Run Target number of Rounds: 1 round Minimum number of Rounds before scaling: 220/180 reps (this equals 2000m on the run) Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose ()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 pul 2. Strength Prep 5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk) * Complete a set every 1:30 * -into- 3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk) * Rest as needed between sets * 3. Workout Prep 2 sets: 10ft Dumbbell Walking Lunge (build in weight) 1 Rope Climb (half way up) 2 Dumbbell Clean and Jerks (build in weight) 3 Position Squat Clean High Hang, Above...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 5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch) * Complete a set every 1:30 * -into- 3 sets: 2 Overhead Squats (@80% of 1RM Snatch) * Rest as needed between sets * 3. Workout Prep 3 sets: 5/4 Calorie Row 3 Sandbag Squats (build in weight) 3-Position Power Snatch High Hang Power Snatch + Hang Power Snatch + Power Snatch5 sets: 1 High Hang Power Snatch...Read more

Bell House Fitness – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunIndependence: 6 rounds for time 30 air squats 19 power cleans (115/75) 5 strict pull ups OR 7 kipping pull ups 400m run Liberty: 4 rounds for time 20 air squats 10 power cleans (light) 10 ring rows 200m runRead more