Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- Crossover Symmetry or Banded 7’s Warmup -into- 8:00 Amrap 20 sec Assault Bike 4 Updowns to Seal Pose + Box Get-over 5 GHD’s to Parallel 4 Kip Swings + 2 Pull Ups 4 inch Worms 2. Workout Prep 2 sets: 2 Burpee Box Get Overs 5/4 Calorie Assault Bike 5 GHD’s 1 Bar Muscle Up Mayhem Classic Chipper (Time) Freedom (RX’d) 25 Burpee Box Get Over (30/24) 40/32 Calorie Echo Bike 25 GHD Sit-Up (Or Stick Sit Ups) 15 Bar Muscle-Up (Or 30 Chest to Bar) 25 GHD Sit-Up (Or Stick Sit Ups) 40/32 Calorie Echo Bike 25 Burpee Box Get Over (30/24) Independence 25 Burpee Box Get Over (24/20) 32/24 Calorie Echo Bike 20 GHD Sit-Up (Or Stick Sit Ups) 10 Bar Muscle-Up (Or 20 Chest to Bar) 20 GHD Sit-Up (Or Stick Sit...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Which Wich Freedom (RX’d) For time: 45x25ft Shuttle Run 30 Bench Press (135/95) 15 Wall Walks (KG conv: 61/43) Independence For time: 45x25ft Shuttle Run 30 Bench Press (115/80) 10 Wall Walks (KG conv: 52/36) Liberty For time: 30x25ft Shuttle Run 30 Dumbbell Bench Press (light-moderate) 15 Inch Worms Target TIme: 13-15 minutes Time Cap: 18 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 2 Min at RPE3 (OR 75 RPM) 5x (10 Sec at RPE9 (or 110+ RPM), 50 Sec at RPE1-2 (Any RPM) 2 Min at RPE3 (or 75 RPM) 5x (30 Sec at RPE7 (OR 100-105 RPM), 30 Sec at RPE5 (OR 85-90 RPM) 2 Min at RPE3 (or 75 RPM) 5x (20 Sec at RPE8 (OR...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 10:00 AMRAP 5 Front Squats (build across) 10 Lateral Bar Hops 5 Up-downs to Seal Pose 10-sec sandbag bear hug hold 2. Workout Prep With Partner 2 sets: 3 Front Squats (each) 2 Bar Facing Burpees (each) 10m Sandbag Carry (each) *build in weight and practice changing in and out of movements Workout (Time) “Larry” Freedom Partner Version – “Larry” 21-18-15-12-9-6-3 Front squats (135/95) Bar-facing burpees *200m Sandbag carry after each round OR Farmers Carry (2×50/35) **Split reps as desired. Independence – Partner Version 21-18-15-12-9-6-3 Front squats (115/75) Synchro Bar-facing burpees 200m Sandbag carry after each round OR Farmers Carry (2×35/25) **Split reps as desired. Liberty – Partner Version 21-18-15-12-9-6-3 Dumbbell Front squats (light) Synchro Up Downs 100m Farmers Carry (light) **Split reps as desired. Target time: 18-20 minutes Time cap: 25 minutes U.S. Marine...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 3 sets: 10 Double Unders 2 Power Snatch (build in weight) Workout (Time) McAlister’s Deli Freedom (RX’d) 50-40-30-20-10 Double Unders 5-4-3-2-1 Snatch (165/110) (KG conv: 75/50) Independence 50-40-30-20-10 Double Unders 5-4-3-2-1 Snatch (135/95) (KG conv: 61/43) Liberty 50-40-30-20-10 Single Unders 10-8-6-4-2 Dumbbell Snatch (moderate) Target time: 6-7 minutes Time cap: 10 minutes Standing Alternating DB Curl + Single DB Double Head Curl *Rest 1:00-1:30 b/t sets Focus: grasp a moderate weight dumbbell in each hand. Keep dumbbells slightly in front...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip Halo -into- 3 sets: 30-second Row 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 10 Roll and Reach 5 Kipping Knee Raises 2. Strength Prep We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups. 3. Workout Prep 1 set: 5 Wall Balls 4 Toes to Bar 5/4 Calorie Row Deadlift 5 sets x 1 Deadlift @80-90% of 1RM * Rest as needed between sets * Strict Deficit Handstand Push-ups 5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU) -The prescribed deficit is 4” for men and 2” for women. -Record your score as your highest set. Comment with reps in each set- Workout (Time) Blimpie Freedom (RX’d) 50 Wall Balls (20/14) 30 Toes to Bar 50/40 Calorie Row 30 Toes to Bar 50 Wall Balls (20/14) (KG conv:...Read more