Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: 5 Bench Press (empty bar – build across) 10 Plate toe touch (each side) 3 Box Step Up (each side) 30-sec run (easy pace) 2. Strength Prep We will be working back and forth between Bench Press and Box Jumps. 3. Workout Prep 2 sets: 5 Ring Row 3 Bench Press (build in weight) 4 Dumbbell Box Steps Bench Press 5 sets x 1 Bench Press @80-90% of 1RM *rest as needed between sets* High Box Jumps (Distance) 5 sets x 3 High Box Jumps *4-6” below max height for 1 rep Workout (4 Rounds for reps) Firehouse Subs Freedom (RX’d) 4 Sets: 3:00 AMRAP 15 Ring Rows (Or Bent Over Dumbbell Rows) 15 Dumbbell Bench (50s/35s) *Max Single Dumbbell Box Step Ups (50/35) (24/20) -rest 2:00 between sets- (KG conv:...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6:00 AMRAP 30 sec bike (easy) 20 sec bike (mod) 10 sec bike (hard) 5 Deadlifts (empty bar – build across) 5 Plate Toes Taps (each side) 5 Up Downs + Box Jump 2. Workout Prep 1 set: 5/4 Calorie Bike 3 Deadlifts 2 Bar Facing Burpees -rest 1:00- 2 Bar Facing Burpees 3 Deadlifts 5/4 Calorie Bike Workout (2 Rounds for time) Jimmy John’s Freedom (RX’d) 3 rounds: 10/8 Calorie Bike 9 Deadlifts (185/125) 6 Bar Facing Burpees -rest 3:00- 3 rounds: 6 Bar Facing Burpees 9 Deadlifts (185/125) 10/8 Calorie Bike (KG conv: 83/56, Bike conv: 10/8 cal Echo Bike) Independence 3 rounds: 8/6 Calorie Bike 9 Deadlifts (155/105) 6 Bar Facing Burpees -rest 3:00- 3 rounds: 6 Bar Facing Burpees 9 Deadlifts (155/105) 8/6 Calorie Bike (KG conv: 70/48, Bike conv: 8/6...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 3 sets: 6 up-downs to box step up (total) 10 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 1¼ Squats (empty bar) 2. Strength Prep We will be working back and forth between In the Hole Front Squats and Strict Weighted Chin-ups 3. Workout Prep 3 sets: 50m Run (build in pace) 3 Shoulder to Overhead (build in weight) Strength/Accessory In The Hole Front Squat * Change to pause front squat if unable to perform “in the hole.”5 sets x 1 In the Hole Front Squat @ 80-90% of 1RM * Rest as needed between sets * Strict Weighted Chin up 5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM * Rest as needed between sets * Workout Workout (Time) Jersey Mike’s Freedom (RX’d) 200m Run 18-15-12-9-6-3 Shoulder to Overhead (115/75)...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Havarti – “Death by Burpees” Freedom/Independence Every 1:00 for as Long as Possible 1 Rep in the first minute 2 Reps in the second minute 3 Reps in the third minute etc. Score = last round successfully completed + reps into the next round. Liberty: Death By Up Downs Target Round: 14+ Minimum Round before scaling: 10 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 3 Sets 1 Min at RPE7 (Highest RPM) 2 Min at RPE5 (Middle RPM) 1 Min at RPE3 (Lowest RPM) *No rest between sets. -Rest 1 Min- 40 Sec at RPE7 (or 85-95 RPM), 20 Sec at RPE1-2 (Any RPM) 30 Sec at RPE8 (or 95-105 RPM), 30 Sec at RPE1-2 (Any...Read more

Bell House Fitness – CrossFit SERVE DAY!!!! NO CLASS TODAY! Put that fitness to the test by doing some manual labor and serving our community!! Meet at Faith Family Church at 8:00am! Click the link to sign up: https://docs.google.com/forms/d/e/1FAIpQLSebw-YbYrNdrlgg4D4xQ0hE0SgjgTywkY74TPuLswNaqPfEIg/viewform?usp=sf_linkRead more