Bell House Fitness – CrossFit Warm Up 200m jog 3 Sets 10 alt spidermen lungers/alt lunges/box step ups 5 inchworm with push up/10 HRPU knees/10 HRPUs :30 squat hold/10 air squats/10 goblet squats 10 scap pull ups/10 knees raises/10 t2b Practice Round 100m jog with partner 4 T2B each 4 box jumps each 4 synchro goblet squats 4 synchro HRPU 4 synchro alt lunges July 4, 1776 (Time) 4 Rounds for Time with a Partner: 300 meter Run* 24 Toes-to-Bar** 24 Box Jumps (20”)** 24 Synchro Goblet Squats (35 lb) 24 Synchro Hand Release Push-Ups 24 Synchro Alternating Lunges *both partners run 300m together **Toes to bar and box jumps split however between partnersRead more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Activation -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 Overview We will be working back and forth between Tempo Front Squats and Strict Weighted Chin-ups 3. Workout Prep 2 sets: 3 Bench Press (build in weight) 15-second Row (workout pace) Strength/Accessory Front Squat 5 sets x 3 Tempo Front Squats @70% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets * Strict Weighted Chin up 5 sets x 5 Strict Weighted Chin-ups @50-60% 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 (5 Rounds for...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) Toy Story Land Freedom (RX’d) 12:00 Amrap 50 Double Unders 10 Dumbbell Deadlifts (50s/35s) 5-10-15-20. . . V-Ups (KG conv: 22.5s/15s) Independence 12:00 Amrap 35 Double Unders 10 Dumbbell Deadlifts (35s/25s) 5-10-15-20. . . V-Ups (KG conv: 15s/10s) Liberty 12:00 Amrap 50 Single Unders 10 Kettlebell Sumo Deadlift (light) 5-10-15-20. . . Sit Ups Target Round: Round of 30 V-Ups Minimum Round before scaling: Round of 20 V-Ups 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 Sets 2 Min 30 Sec at RPE3 6x (15 Sec Seated, D1-3 at RPE8, 35 Sec at RPE2 2 Min 30 Sec at RPE1-2 7x (10 Sec Standing, D8-10 at RPE9, 30 Sec at RPE2) 2 Min 30 Sec at...Read more

Bell House Fitness – CrossFit BRING A FRIEND SATURDAY! With a Partner 60 KB Deadlifts 1,200 m Run 80 Wall Balls 2,400 m Bike (Partners can split up work however they would like to) Time Cap: 22 minutesRead more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating Box Step-ups 2. Strength Overview We will be working back and forth between Deadlifts and Strict Handstand Push-ups 3. Workout Prep 2:00 Run (every 30 seconds, increase pace) -into- 3-5:00 to build up to starting weight while making sure to have additional weight laid out correctly. Deadlift Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight Set 1: 10 reps Set 2: 8 reps Set 3: 5 reps Set 4: 3 reps Set 5: 1 rep @ 85% * Rest as needed between sets * Strict Handstand Push-ups (AMRAP – Reps) 5 Sets: 50% reps of Max Unbroken Reps (SHSPU) -Record your total reps- Scaling Options: Strict HSPU Kipping HSPU Strict HSPU from...Read more