Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 PVC Pass Throughs 3 Inch Worms + 6 Pike Push-ups 10 Dumbbell RDL’s (each) 3 Deadlifts (empty bar) 2. Strength Overview We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups. 3. Workout Prep 3 sets: (build in weight) 4 Deadlifts 3 Hang Power Cleans 2 Front Squats Or 4 Deadlifts 3 Hang Power Snatch 2 Overhead Squat Deadlift 5 sets x 2 Deficit Deadlifts @75% of 1RM * Rest as needed between sets * Strict Deficit Handstand Push-ups 5 sets x 40-50% 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) Cheddar Freedom (RX’d) – Choose your destiny! Option 1: 63 Deadlifts (95/65) 45 Hang...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: 5 Kip Swings 5 Bent Over Dumbbell Rows 5 Dumbbell Muscle Cleans + Shoulder Press 5 Low Box Jumps 5 Pause Bench Press (empty bar- build across sets) 2. Strength Overview We will be working back and forth between Bench Press and Box Jumps. 3. Workout Prep 2 sets: (each) 1 Bar Muscle Up 1 Wall Walk 5 Synchro Wall Ball Sit Ups Bench Press 5 sets x 2 Pause Bench Press @75% of 1RM *2-3 second pause* * Rest as needed between sets * Workout (Time) Blue Cheese Freedom (RX’d) Teams of 2 4 Rounds: 12 Bar Muscle Ups (Or 24 Chest to Bar) 12 Wall Walks (Or Rower Walks) 24 Synchro Wall Ball Sit Up (20/14) (KG conv: WB 9/6) Independence Teams of 2 4 Rounds: 10 Bar Muscle...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Row (increase pace every 30-seconds) 2:00 Run (increase pace every 30-seconds) -into- 3 sets: 10 Roll and Reach 10 Iron Cross 10 Scorpions 5 Up Downs 2. Workout Prep 1 set: 100m Row (at workout pace) 100m Run (at workout pace) 2 Burpee Over Rower Workout (AMRAP – Rounds and Reps) Feta Freedom (RX’d) AMRAP 20:00 500m/450m Row 15 Burpees over line 400m Run 15 Burpees over line Independence AMRAP 20:00 450m/400m Row 12 Burpees over line 300m Run 12 Burpees over line Liberty AMRAP 20:00 300m/250m Row 10 Up Downs 200m Run 10 Up Downs Target number of Rounds: 3.5+ rounds Minimum number of Rounds before scaling: 2.5 rounds Post Workout (No Measure) 3 sets 30 Single Leg banded pull through (each) 30 double leg banded pull through 10 Elevated Heel Goblet Squat Mobility (Checkmark) 1 min...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-up -into- 3 sets: 30-second Assault Bike 5 1¼ Squats (empty bar) 5 Scap pull-ups 5 Supinated Ring Rows 10 Alternating V-Ups 2. Strength Overview We will be working back and forth between Pause Front Squats and Strict Weighted Chin-ups 3. Workout Prep 2 sets: 4 Dumbbell Snatch (build in weight) 2 Toes to Bar Strength/Accessory Paused Front Squat 5 sets x 2 Pause Front Squats @75% of 1RM Pause for 2 seconds at bottom of each squat Rest as needed between sets Strict Weighted Chin up 5 sets x 3 Strict Weighted Chin-ups @60-70% of 1RM * Rest as needed between sets * Scaling Options: Unweighted Strict Chin-up Assisted Banded Strict Chin-up Chin up negatives (control the descent as much as possible) Workout Workout (Time) Gouda Freedom (RX’d) 3 Rounds 30 Alternating Dumbbell Snatches (50/35)...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-up -into- 6 min AMRAP 20-second Double Under or Crossover Practice 3 Wall Ball Squats 3 Wall Ball Push Press (no squat) 3 Wall Balls 3 Clean and Jerks (empty bar – build across) 2. Workout Prep 3 sets: 2 Clean and Jerks (build in weight) 4 Wall Balls 10 Double Unders Workout (Checkmark) Mozzarella Freedom (RX’d) Every 1:00 (7 rounds / 21 minutes) Minute 1: 6 Clean and Jerks (135/95) Minute 2: 15 Wall Balls (20/14) Minute 3: 50 Double Under (KG conv: C&J 61/43, WB 9/6) Independence Every 1:00 (7 rounds) Minute 1: 6 Clean and Jerks (115/80) Minute 2: 15 Wall Balls (14/10) Minute 3: 35 Double Under (KG conv: C&J 52/36, WB 6/4) Liberty Every 1:00 (7 rounds) Minute 1: 6 Dumbbell Clean and Jerks (moderately-light) Minute 2: 10 Wall Balls Thrusters (light)...Read more