Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Tabata Bike (8 sets) Build in pace (80% of workout pace) -into- 3 sets: 10 Kip Swings 5 Hanging Knee Raises 2 Sandbag Deadlifts + 5-sec Hold (build-in weight) 2. Workout Prep 3 sets: 5/4 Calorie Assault Bike (3 sets is at workout pace) 3 Toes to Bar 10ft Sandbag Carry *focus on quick transitions, rest 1:00 after each set* Workout (Time) Disney Springs Mayhem Affiliate version of 2023 Semifinals Workout 7 Freedom (RX’d) 3 rounds: 12/10 Echo 15 toes-to-bars 50ft Sandbag bear-hug carry (150/100) (OR 75ft 2×70/50 Farmers Carry) Independence 3 rounds: 12/10 Calorie Assault Bike (or 10/8 Echo) 12 toes-to-bars 50ft Sandbag bear-hug carry (100/70) (OR 75ft 2×50/35 Farmers Carry) Liberty 3 rounds: 10/8 Calorie Assault Bike (or 8/6 Echo) 15 Hanging Knee Raises 50ft Farmers Carry (moderate) Target time: 4-5:00 Time cap each set: 8:00 Abs...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 1:00 Row 10 Deadbugs 5 Bench Press (empty bar – slow and controlled) 4 World’s Greatest Stretch (each side) 2. Strength Overview We will be working back and forth between Bench Press and Box Jumps. 3. Workout Prep 3 sets: 3 Deadlifts (build-in weight) 2 Dumbbell Bench Press (build in weight) 2 Squat Cleans (singles-build in weight) Bench Press 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* High Box Jumps (Distance) 5 sets of 3 High Box Jumps *4-6” below max height for 1 rep Workout (Time) Animal Kingdom Mayhem Affiliate version of 2023 Semifinals Workout...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Assault Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar) 2. Strength We will be working back and forth between “In the Hole” Front Squats and Strict Weighted Chin-ups 3. Workout Prep 2 sets: Build on the complex (don’t let athletes wear themselves out) 4 Pistols (or 8 Air Squats) 2 Burpee Box Jump Overs (Build height) In The Hole Front Squat + Front Squat 5 sets of 1 In the Hole Front Squat + 1 Front Squat @ 75% of 1RM * Rest as needed between sets * Strict Weighted Chin up 5 sets of 2 Strict Weighted Chin-ups @70% of 1RM * Rest as needed between sets * Scaling options: Unweighted Strict Chin-ups Banded strict chin-ups with a challenging...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Bike 1:00 Run 1:00 Ski -into- Build up on hand-over-hand sled pull or Manmaker weight 2. Workout Prep 1 set: 20-sec Bike (workout pace) 20-sec Run (workout pace) 20-sec Ski (workout pace) 10ft Sled pull (or 1 Manmaker) at workout weight Workout (Time) Magic Kingdom Mayhem Affiliate version of 2023 Semifinals Workout 1 Freedom (RX’d) 3,000m Bike 10 Manmakers 2×50/35 2,000m Run 10 Manmakers 2×50/35 1,000m SkiErg OR 1,000m Row 10 Manmakers 2×50/35 Independence 2,500-m Echo Bike 10 Manmakers 2×35/25 1,600-m Run 10 Manmakers 2×35/25 800-m SkiErg OR 800m Row 10 Manmakers 2×35/25 Liberty 2,000-m Echo Bike 10 Manmakers (light) 1,000-m Run 10 Manmakers (light) 500-m SkiErg OR 500m Row 10 Manmakers (light) Target time: 25-28:00 Time cap: 30:00 Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side)...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Sbarro Freedom (RX’d) 4 rounds 20/16 Calorie Row 20 Hang Power Cleans (75/55) 20 Box Jump Overs (20) (KG conv: HPC 34/25) Independence 4 rounds 16/13 Calorie Row 20 Hang Power Cleans (65/45) 16 Box Jump Overs (20) (KG conv: HPC 30/20) Liberty 4 rounds 12/10 Calorie Row 12 Dumbbell Hang Power Cleans (light) 12 Box Step Ups (20/16) Target Time: 9-11 minutes Time Cap: 14 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) BikeErg Lactate Threshold 2 Min at RPE3 5 Min at RPE7 (or 95-100 RPM) 2 Min at RPE1-2 (Any RPM) 3x (2 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 (Any RPM) 1 Min at RPE1-2 (Any RPM) 4x (1 Min at RPE8 (or 100-105 RPM), 30...Read more