Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 Sets: 10 Box Step Ups 10 Kip Swings 10 Bird Dogs 5 Muscle Cleans 5 Back Squats 2. Strength Prep 3 Rep Back Squat 3. Workout Prep 3 sets: 2 Box Jumps (build in height) 2 Toes to Bar 2 Hang Power Cleans (Build in weight) Back Squat Back Squat: – Heavy 3 rep (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Workout (Time) Sloan Peterson Freedom (RX’d) 50 Box Jumps (20 in) 10 Hang Power Cleans (95/65) 40 Toes to Bar 10 Hang Power Cleans (115/80) 30 Box Jumps (24/20) 10 Hang Power Cleans (135/95) 20 Toes to Bar 10 Hang Power Cleans (155/105) 10 Box Jumps (30/24) 10 Hang Power Cleans (175/115) Independence 50 Box Jumps (20/16) 10 Hang Power Cleans (75/55)...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm up 2. Workout Prep 100m Run 200/175m Row 100m Run Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereFreedom (RX’d) 1600m Run 2000m Row 1600m Run Independence 1200m Run 1600m Row 1200m Run Liberty 800m Run 1000m Row 800m Run Target time: 22-25 minutes Time cap: 30 minutes Mobility (No Measure) 1 min foam Roll Quads 1 min foot smash with Lacrosse ball (each side) 30-sec single leg down dog (each side – focus on calf stretch) ()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 2 Power Cleans + 1 Push Jerk @ 65% 1RM Front Squats: build up to a heavy triple, followed by a heavy double and finish with 3 sets of heavy singles. 3. Workout Prep 2 sets: 5/4 Calorie Assault Bike (workout pace) 2 Handstand Push ups Power Clean + Push Jerk 5 sets of: 2 Power Cleans + 1 Push Jerk @65% of 1RM * Complete a set every 1:30 * Front Squat 3-2-1-1-1 Front Squat (build up in weight) Workout (3 Rounds for time) Cameron Frye Freedom (RX’d) Every...Read more

Bell House Fitness – CrossFit Warm-up 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 2 Full Snatches + 1 Overhead Squat (bar can be dropped between snatch rep 1 and snatch rep 2) Panda Pulls 3. Workout Prep 2 sets: 10 Double Unders 3 Double Dumbbell Snatch (build in weight) Strength/Accessory Snatch + Overhead Squat 2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets * Complete a set every 1:30 * Panda Pulls 3 sets of 3 Panda Pulls (@70-80% of 1RM) – Rest as needed between sets – Workout Workout (5 Rounds for time) “Bueller..? Bueller..? Bueller..?” Freedom (RX’d) Every 3:00 (5 sets) 60...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 Single Arm Ring Rows (each side) 5 Front Squats (empty bar) 5 Shoulder Press 30-second Knee Plank 5 Up downs 2. Workout Prep 2 sets: 3 Thrusters (build in weight) 2 Burpee over Bar 3 Chest to Bar Workout (Time) Ferris Bueller’s Day Off Freedom (RX’d) 21-15-9 Thrusters (95/65) Burpee Over Bar Chest to Bar (KG conv: 43/29) Independence 21-15-9 Thrusters (75/55) Burpee over Bar Pull-ups (KG conv: 34/25) Liberty 21-15-9 Dumbbell Thrusters (light) Up Downs Jumping Pull-ups This is a repeat from 7/25/2022 Target time: 5-7 minutes Time cap: 10 minutes Toes to Bar (Checkmark) Toes to Bar: Week 2, Day 1 Advance: 5 sets (10:00) 8-10 Kip Swings 5-8 Strict Toes to Bar Intermediate: 5 sets (10:00) 6-8 Kip Swings 5-8 Strict Knee...Read more