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 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 Take 10-12 minutes to find a heavy Clean + Push Jerk. A Squat Clean is preferred, but adjust to a Power Clean as needed. 3. Workout Prep 2 sets: 3 Pull Ups 3 Push Ups Strength/Accessory Clean & Push Jerk 1RM Squat Clean and Push Jerk * rest as needed between lifts * Workout Workout (Time) Scotty Smalls Freedom (RX’d) 10 Rounds 10 Pull Ups 10 Push Ups Independence 10 Rounds 7 Pull Ups 7 Push Ups Liberty 10 Rounds 5 Jumping Pull Ups 5 Bar Push Ups Target time:...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 Take 10-12 minutes to find a heavy single Snatch. A Squat Snatch is preferred, but adjust to a Power Snatch as needed. 3. Workout Prep 2 sets: 100m Row 10 Air Squats Snatch 1RM Squat Snatch * rest as needed between lifts * Workout (Time) The Sandlot Freedom (RX’d) 1000/850m Row 100 Air Squats 1000/850m Row Independence 850/700m Row 75 Air Squats 850/700m Row Liberty 500/425m Row 50 Air Squats 500/425m Row Target time: sub 12 minutes Time cap: 15 minutes Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Jetfire Freedom (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 4 burpees Independence For Time: 1200m Run *Every 1:00, including 0:00 perform 4 burpees Liberty For Time: 800m Run *Every 1:00, including 0:00 perform 4 Up Downs Target TIme: 10-12 minutes Time Cap: 16 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 Interval 30 Sec at RPE3 (60 RPM), 30 Sec at RPE3 (60-65 RPM) 30 Sec at RPE3 (or 70 RPM), 30 Sec at RPE5 (or 70-75 RPM) 30 Sec at RPE5 (or 80 RPM), 30 Sec at RPE5 (or 80-85 RPM) 30 Sec at RPE5 (or 85 RPM), 30 Sec at RPE7 (or 85-90 RPM) 30 Sec at RPE7 (or 90 RPM), 30 Sec at RPE3 (55-60...Read more

Bell House Fitness – CrossFit Workout (Time) AMRAP 20 with a Partner 800m run (split however between partners) 20 Synchro Alt DB Hang Clean and Jerks 30 Partner Wall Ball Sit Ups -Target number of rounds: 3 Mayhem Mini-Pump – Glutes and Core (Checkmark) 4 rounds: 10 Weighted Hip Thrust @ moderate weight 10 Alternating Double DB Step Back Lunges (Front Rack) @ moderate weight 10 GHD Hip Raise @ moderate weight 10 Single leg DB Romanian Deadlift (each side) @ moderate weight 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) 60 Sec Plank Hold *Rest 3 minutes b/t rounds Mobility (No Measure) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side) ​​​ ()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, 2-3 times through * Focus on footwork and finishing the pull 2. Workout Prep 1 set: 5 Air Squats 5 Power Snatch Workout (Time) Bumblebee Freedom (RX’d) For Time 100 Power Snatch (75/55) *Every minute, including 0:00, complete 15 Air Squats (KG conv: 34/25) Independence For Time 100 Power Snatch (65/45) Every minute, including 0:00, complete 12 Air Squats (KG conv: 29/20) Liberty For Time 100 Dumbbell Snatch (light) *Every minute, including 0:00, complete 10 Air Squats Target time: sub 10 minutes Time cap: 14 minutes Bottom-Up Single Arm Standing...Read more