Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 5 Scap Pullups 5 Heel Toe Rocks 4 Box Step Ups (each leg) 5 DB Deadlifts 2. Workout Prep 3 sets: 10ft DB Front Rack Carry 3 Pull Ups (build up to chest to bar) 2 Box Jump Overs (build in height) Workout (Time) Mario Bros Freedom (RX’d) 300ft Front Rack Carry (50s/35s) -into- 5 Rounds 10 Chest To Bar Pull-Ups 10 Box Jumps Overs (24/20) -into- 300ft Front rack Carry (50s/35s) Independence 300ft Front Rack Carry (35s/25s) -into- 5 Rounds 10 Pull-Ups 10 Box Jumps Overs (20/16) -into- 300ft Front Rack Carry (35s/25s) Liberty 300ft Farmer Carry (moderate) -into- 5 Rounds 10 Ring Rows 10 Box Step Ups (20/16) -into- 300ft Farmer Carry (moderate) Target time: 10-12 minutes Time cap: 15 minutes Skills and Drills Toes to Bar:  Week 3, Day 1...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: 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 Prep 5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@65% of 1RM Clean) – Complete a set every 1:30 – 3 sets: 3 Push Jerks (@75% of 1RM Clean and Jerk) 3. Workout Prep 2 sets 1 Power Clean 2 Push Ups 3 Air Squats 3 Position Squat Clean High Hang, Above the Knee, Floor * 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean...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: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch (perform with a PVC pipe or empty bar) 2. Strength Prep 5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) – Complete a set every 1:30 – -into- 3 sets: 3 Overhead Squats (@75% of 1RM Snatch) – Rest as needed between sets – 3. Workout Prep 1 set 10ft Single Arm Overhead Walking Lunge (left) 10 Double Unders 10ft Single Arm Overhead Walking Lunge (right) 10 Double Unders 3-Position Power Snatch 1 Power Snatch + 1 Below the Knee Power Snatch + 1 Hang Power Snatch3 Position Power Snatch (High Hang, Above the Knee, Floor) 5 sets...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (8 Rounds for time) “Ferris Bueller, you’re my hero” Freedom (RX’d) Every 2:00 (16:00) 12 Power Snatch (75/55) 6 Bar Facing Burpees (KG conv: 34/25) Independence Every 2:00 (16:00) 12 Power Snatch (65/45) 6 Bar Facing Burpees (KG conv: 29/20) Liberty Every 2:00 (16:00) 12 Dumbbell Snatch (light) 6 Up Downs Target TIme each set: 45-60 seconds Time Cap each set: 1:15 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 Interval 2x (5 Min at RPE5 (or 85 RPM), 2 Min at RPE3) *No rest between reps or sets. 2 Sets 4x (15 Sec Standing, High Damper at RPE10, 30 Sec at RPE1-2 (Any RPM) 3 Min at RPE1-2 (Any RPM) 4x (15 Sec Seated, High Damper at RPE10, 30 Sec at RPE1-2...Read more

Bell House Fitness – CrossFit 8.19.23 (No Measure) AMRAP 25 Partner 1: 10 Manmakers Partner 2: 15 Box Jump Overs 200m run together Partner 2: 10 Manmakers Partner 1: 15 Box Jump Overs 200m run togetherRead more