Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) “Hey Mikey, if you can hear me….run!!” Freedom (RX’d) 7 Rounds 7 Deadlifts (185/125) 7 Handstand Push Ups (KG conv: 83/56 DL) Independence 7 Rounds 7 Deadlifts (155/105) 7 Handstand Push Ups + 1 Abmat (KG conv: 70/48 DL) Liberty 7 Rounds 7 Dumbbell Deadlifts (light) 7 Push Ups Target TIme: 7-9 minutes Time Cap: 12 minutes 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 Main Set #1 3 Sets 10 Sec Seated, D5 at RPE10, Max RPM 10 Sec Standing, D5 at RPE10, Max RPM *Rest 20 Sec at RPE1-2 after all reps. Main Set #2 5 Min at RPE5 (or 85 RPM) 3 Min at RPE1-2 (Any RPM) 8x (30 Sec at RPE10, 15 Sec at RPE3) 3...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 1:00 Machine 3 Box Step ups (each side) 5 Overhead Squats 5 Up Downs 5 Kip Swings 2. Workout Prep 3 sets with Partner: 3 Overhead Squats (each/ build in weight) 2 Box Jumps (each/ build in height) 2 Kipping Chest to Bar (practice muscle ups if performing) Skill Work 15 min to work on one of the following: Ring Muscle-ups Pull-ups (any style) Plate Jumps (building confidence in jumping to new heights by adding plates) The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice. Workout (5 Rounds for reps) Brand and Andy...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- Every minute (9 minutes) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 10/8 Calorie Row (build in pace) Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top) 2. Strength 10 minutes to establish a heavy 2 rep Shoulder Press 3. Workout Prep 2 sets: 1 Wall Walk 4 Kettlebell Swings (build in weight) 5/4 Calorie Row (build in pace) Shoulder Press 10 minutes to establish a Heavy 2 rep Workout (Time) “Man, you smell like Phys. Ed” Freedom (RX’d) 5-4-3-2-1 Wall Walks 25-20-15-10-5 Kettlebell Swings (70/53) Calorie Row (Women Calories: 20-16-12-8-4) (KG conv: 32/24 KB) Independence 4-3-2-1-1 Wall Walks 25-20-15-10-5 Kettlebell Swings (53/35) 20-16-12-8-4 Calorie Row (Women Calories: 16-12-10-6-4) (KG conv: 24/16 KB) Liberty 5-4-3-2-1 Inch Worms 15-12-9-6-3 Russian Kettlebell Swings (light) (Women Calories: 11-9-7-5-3)...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 5 Single Leg RDL’s (each side) 5 Single DB Deadlifts (each side – build across) 5 Single DB Shoulder to Overhead (each side – build across) 30 sec single/double under/crossover practice 2. Workout Prep 2 sets: 2 Burpee Dumbbell Deadlifts (build in weight) 3 Dumbbell Shoulder to Overhead (build in weight) 5 Crossovers Workout (6 Rounds for time) Mikey, Data, Mouth, and Chunk Freedom (RX’d) 6 Sets 5 Burpee Dumbbell Deadlifts (2×50/35) 10 Dumbbell Shoulder to Overhead (2×50/35) 30 Crossover Single Unders (OR 45 Double Unders) -rest 1:00 between sets- (KG conv: 22.5/15 DBs) Independence 6 Sets 5 Burpee Dumbbell Deadlifts (2×35/25) 10 Dumbbell Shoulder to Overhead (2×35/25) 25 Crossover Single Unders (OR 35 Double Unders) -rest 1:00 between sets- (KG conv: 15/10 DBs) Liberty 6 Sets 5 Up DownDumbbell Deadlifts (light) 10 Dumbbell Push Press (light)...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 (This is strength prep) * 2-3 Times through * Focus on footwork and finishing pull 2. Strength Prep 5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM) 3-2-1-1-1 Front Squat (build up in weight) 3. Workout Prep 2 sets: 100m Run (at workout pace) 20-second Bike (at workout pace) Power Clean + Push Jerk 5 sets: 1 Power Clean + 1 Push Jerk (@70% of 1RM Clean & Jerk) * Complete a set every 1:30 * Front Squat 3-2-1-1-1 Front Squat (build up in weight) – Rest...Read more