Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 10 sec row (easy) 10 sec row (mod) 10 sec row (hard) 4 Dumbbell Deadlifts (build across) 4 Dumbbell Hang Cleans (build across) 4 Dumbbell Shoulder to Overhead (build across) 2. Workout Prep 1 set: 5/4 Calorie Row (at workout pace) 5 Dumbbell Deadlifts 4 Dumbbell Hang Power Cleans 3 Dumbbell Shoulder to Overhead Workout (AMRAP – Rounds and Reps) Cici’s Freedom (RX’d) 20:00 Amrap 25/20 Calorie Row 40 Dumbbell Deadlifts (50s/35s) 25/20 Calorie Row 30 Dumbbell Hang Power Cleans (50s/35s) 25/20 Calorie Row 20 Dumbbell Shoulder to Overhead (50s/35s) (KG conv: 22.5s/15s) Independence 20:00 Amrap 20/16 Calorie Row 40 Dumbbell Deadlifts (35s/25s) 20/16 Calorie Row 30 Dumbbell Hang Power Cleans (35s/25s) 20/16 Calorie Row 20 Dumbbell Shoulder to Overhead (35s/25s) (KG conv: 15s/10s) Liberty 20:00 Amrap 16/12 Calorie Row 30 Dumbbell Deadlifts...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets 10 Heel Toe Rocks 5 Low Box Jumps 4 Updowns to Seal Pose + Box Jump 5 Pause Bench Press (empty bar-build across sets) 5 PVC Muscle Snatch 2. Strength Pause Bench Press and High Box Jumps 3. Workout Prep 3 sets: 2 Power Snatch (build-in weight) 2 Burpee Box Jump Overs Strength Pause Bench Press *2-3 second pause at the bottom*5 sets of 2 Pause Bench Press @70% of 1RM *2-3 second pause* * Rest as needed between sets * High Box Jumps (Distance) Box Jump: 5 sets of 3 High Box Jumps *6-8” below max height for 1 rep Workout Mobility Workout (2 Rounds for time) Domino’s Freedom (RX’d) 3 rounds 8 Burpee Box Jump Overs (24/20) 8 Power Snatches (135/95) -at 8:00- For Time: 24...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 Pause Front Squats at 70% of 1RM and Weighted Chin-ups 3. Workout Prep 2 sets: 50m Run 5 Toes to Bar 5 Abmat Sit Ups Strength Paused Front Squat 5 sets of 2 Pause Front Squats @70% of 1RM * Rest as needed between sets Strict Weighted Chin up Weighted Strict Chin Up (Supinated) 5 sets of 3 Strict Weighted Chin-ups @65% of 1RM * Rest as needed between sets Workout Workout (Time) Papa John’s Freedom (RX’d) 3 rounds 400m Run 20 Toes to Bar 20 Sit Ups Independence 3 rounds 400m Run 15 Toes to Bar 15 Sit Ups Liberty 3 rounds 300m Run 20 Hanging Knee Raises 20 Sit Ups...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Prince Florian Freedom (RX’d) 15:00 Amrap 10/8 Calorie Assault Bike (or 8/6 Echo) 10 Kettlebell Goblet Squats (53/35) 10 Kettlebell Swings (53/35) (KG conv: 24/16) Independence 15:00 Amrap 8/7 Calorie Assault Bike (or 7/5 Echo) 10 Kettlebell Goblet Squats (35/25) 10 Kettlebell Swings (35/25) (KG conv: 16/11) Liberty 15:00 Amrap 7/6 Calorie Assault Bike 7 Kettlebell Goblet Squats (light) 7 Russian Kettlebell Swings (light) Target Rounds: 8+ rounds Minimum number of rounds before scaling: 6 Rounds 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) BikeErg Lactate Threshold 5 Min at RPE3 (or 75 RPM), 4 Min at RPE5 (or 80-85 RPM) 4 Min at RPE3 (or 75 RPM), 4 Min at RPE5 (or 85 RPM) 4 Min at RPE3 (or...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Or Banded 7’s -into- 10:00 Amrap 45-second Row 5 Muscle Snatch (empty bar) 5 Push Press (empty bar) 5 Up Downs 2. Workout Prep With a partner: 3 sets: 5/4 Calorie Row (each) 2 Power Snatch (build across sets) 2 Shoulder to Overhead (build across sets) 2 Bar Facing Burpees Workout (Time) The Evil Queen Teams of 2: FREEDOM: 1200m Run 30 power snatch 115/80 1000m Run 45 shoulder to overhead 115/80 800m Run 60 bar facing burpees *Run and reps split however between partners INDEPENDENCE: Snatch 95/65 Shoulder to Overhead 95/65 LIBERTY: 1000m / 800m / 600m runs 30 DB snatch moderate 45 Double DB push press light 60 Up downs Target time: 22-25 minutes Time cap: 30 minutes Mayhem Mini Pump – Arms (Checkmark) 4 rounds: 10 Ring Pushups @ moderate weight RPE 7 10...Read more