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 Squat Snatch + 1 Overhead Squat (@75% of 1RM) 3 sets: 3 Snatch Balance (80% of 1RM) 3. Workout Prep 1 set: 4 Dumbbell Box Step ups 4 V-Ups 10ft Single Dumbbell Walking Lunge Snatch + Overhead Squat 5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch) * Complete a set every 1:30 * Snatch Balance 3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Dig Dug Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar Independence 5 Rounds 12 Burpee to Ring OR Burpee to Bar (6in above reach) 12 Toes to Ring OR Toes to Bar Liberty 5 Rounds 10 Up Down to Bar 15 Hanging Knee Raises Target TIme: 9-11 minutes Time Cap: 14 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 3 Sets 1 Min Standing, High Damper at RPE5 (or 55 RPM) 30 Sec at RPE1-2 (Any RPM) *No rest between sets. 3 Sets 2 Min Standing, High Damper at RPE7 (or 60 RPM) 1 Min Seated, Low Damper at RPE5 (or 85 RPM) *No...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 30-second Row (build in pace) 30-second Run 10m Sled Push (empty) 10 Alternating V-Ups 2. Workout Prep – With Partner – 3 sets: 5/4 Calorie Row (each/build in pace) 10m Sled Push (each/ build in weight) Workout (Time) Asteroids Freedom (RX’d) Teams of 2 100-80-60-40-20 Calorie Row 80-60-40-20-10 Synchro Air Squats *Female Calories (80-64-48-32-16) Independence Teams of 2 100-80-60-40-20 Calorie Row 60-40-30-20-10 Synchro air squats * Female Calories (80-64-48-32-16) Liberty Teams of 2 50-40-30-20-10 Calorie Row 50-40-30-20-10 Synchro air squats * Female Calories (40-32-24-16-8) Target time: 22-25 minutes Time cap: 32 minutes Mayhem Mini-Pump – Arms and Shoulders (Checkmark) 4 Rounds 10 Seated Double DB Shoulder Press @ Moderate weight – maintain control and quality 12 Standing DB Lateral Raise @ moderate weight – maintain quality 10 Seated Alternating...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 8 min amrap: :30 sec Machine 5 Wall Ball Thrusters (light) :10 sec Handstand Hold 3 Muscle Cleans (empty bar) 3 Hang Power Cleans (empty bar) 2. Workout Prep 3 sets: 3 Wall Balls 2 Handstand Push-ups 1-3 Power Cleans (build in weight) Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here Holleyman Freedom (RX’d) 30 rounds 5 Wall Balls (20/14) 3 Handstand Push-ups 1 Power Clean (225/155) (KG conv: 9/6 WB, 102/70 PC) Independence 30 rounds 5 Wall Balls (14/10) 3 Handstand Push-ups 1 Power Clean (185/125) (KG conv: 6/4 WB, 83/56 PC) Liberty 15 rounds 8 Wall Balls Thrusters (light) 6...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Bike 2:00 Run -into- 6 min AMRAP 5 Alt. V-Ups (each side) 3 Knees to Elbow 5 Deadlifts (building) 2. Strength Prep 3 Rep Deadlift 3. Workout Prep 1 set 2x25ft Shuttle Run 5/4 Calorie Bike (at workout pace) Deadlift Build to a heavy 3 rep (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout (AMRAP – Rounds and Reps) Frogger Freedom (RX’d) 15:00 Amrap 200m Run 8/7 Calorie Echo 10 Wall Ball Sit Ups (20/14) (KG conv: 9/6 WB) Independence 15:00 Amrap 200m Run 7/6 Calorie Echo 10 Wall Ball Sit ups (14/10) (KG conv: 6/4 WB) Liberty 15:00 Amrap 100m Run 6/5 Calorie Echo 10 Sit ups Target number of Rounds: 7+ Rounds Minimum number of Rounds before scaling: 5 Rounds Mobility (No Measure) 1 min Barbell...Read more