Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Row 5 Pike Push-ups 30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft Overhead) 5 Power Cleans (empty bar) 2. Workout Prep 3 sets: 20-second Row (workout pace) 3 Handstand Push-ups 10ft Lunge Walk * For each set of lunges practice all 3 positions and build up in weight * Workout (Time) Ferrari Freedom (RX’d) Teams of 2 2000/1750m Row Or 1800m Run 100 Handstand Push-Ups or 100 Double DB Push Press (50s/35s) 25ft. Farmers Carry walking lunge (50s/35s) (each) 25ft. Front-rack walking lunge (50s/35s) (each) 25ft. Overhead walking lunge (50s/35s) (each) Independence Teams of 2 1750/1500m Row Or 1600m Run 75 Handstand Push-Ups Or 75 Push Press (35/25) 25ft. Farmers carry walking lunge (35/25) (each) 25ft. front-rack walking lunge (35/25) (each) 25ft. overhead walking lunge (35/25) (each) Liberty Teams of...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-up -into- 6 min AMRAP 30-second Bike (easy pace) 5 Deadlifts (empty bar – build across sets) 10 Single Arm Dumbbell Shoulder Press (each) 2. Strength Prep Partner up and rotate between these two movements: Build to a heavy single deadlift Find a max set of strict HSPU 3. Workout Prep 1 set: 4 Kettlebell Swings 4 Toes to Bar 4 Abmat Sit Ups Deadlift Build to a Heavy Single (10-12 minutes) * Rest as needed between sets * Strict Handstand Push up Build to a max set of Handstand Push-ups (Strict) Workout (4 Rounds for time) Bugatti Freedom (RX’d) 4 sets 2 Rounds 12 Kettlebell Swings (53/35) 12 Toes to Bar 12 Abmat Sit Ups -Rest 1:00 between sets- (KG conv: 24/16) Independence 4 sets 2 Rounds 12 Kettlebell Swings (35/25) 8 Toes to Bar 12...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Burgener Warm Up + Skill Transfer: 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, 2-3 times through Focus on footwork and finishing the pull 2. Workout Prep 3 sets: (build in weight) 2 Box Jump Overs 2 Clean and Jerks (empty bar -build across sets) 1 Squat Clean Thruster Workout (Time) Maserati Freedom (RX’d) For Time: 27 Box Jump Overs (24/20) 21 Clean and Jerks (95/65) 15 Squat Cleans (135/95) 9 Squat Clean Thrusters (165/110) (KG conv: 43/29 C&J, 61/43 SC, 75/50 SCT) Independence For Time: 27 Box Jump Overs (20/16) 21 Clean and Jerks (75/55) 15 Squat Cleans (115/75) 9 Squat Clean Thrusters (135/95) (KG conv: 34/25 C&J, 52/34 SC, 61/43...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Machine (easy pace) 10 Dead bugs 5 Bench Press(empty bar – build across sets) 5 Box Jumps (low box/ work on soft landing) 2. Strength Prep Partner up and rotate between these two movements: Build to a heavy single bench press Find a max height box jump 3. Workout Prep 1 set: 100m Row (workout pace) 3 Deficit Push Ups 2 Single Dumbbell Box Step Up Bench Press Build to a heavy single (10-12 minutes) * Rest as needed between sets * High Box Jumps (Distance) Find a Max Height Box Jump Workout (Checkmark) Lamborghini Freedom (RX’d) Every minute (15:00) Min 1: 200/175m Row Min 2: 12 Deficit Push Ups (4”/2”) Min 3: 12 Single Dumbbell Step Ups (50/35)(24/20) (KG conv: 22.5/15 DB) Independence Every minute (15:00) Min 1: 175/150m Row Min 2: 15 Push Ups...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 Single Arm Ring Rows (each side) 5 Front Squats (empty bar – build across sets) 5 Up downs 2. Strength Prep Partner up and rotate between these two movements: Build to a heavy single front squat Find a max strict weighted chin-up 3. Workout Prep 3 sets: (empty bar) 3 Muscle Snatch 3 Snatch Push Press 3 Overhead Squats -into- 3 sets: (building sets) 50m Run 1 Power Snatch 1 Overhead Squat Strength/Accessory Front Squat Build to a heavy single (10-12 minutes) * Rest as needed between sets * Strict Weighted Chin up Strict Chin-Up: – Max Weight * Rest as needed between sets * Workout Workout (AMRAP – Rounds and Reps) McLaren Freedom (RX’d) 12:00 min AMRAP 200m Run 3 Power Snatches (135/95)...Read more