Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 20-second Row 10 Single Arm Shoulder Press (each) 5 Deadlifts (empty bar – build across sets) 2. Strength Prep Build to a heavy Deadlift and 1 set of max Strict Handstand Push-ups 3. Workout Prep 1 set: 4 Dumbbell Step Ups 2 Burpees 1 Wall Walk Deadlift Build to a Heavy Single (10-12 minutes) * Rest as needed between sets Strict Handstand Push up (Find a max set of strict handstand push-ups) Workout (Time) Count von Count Freedom (RX’d) 3 Rounds 24 Single Dumbbell Step Up (50/35)(20) 12 Burpees 6 Wall Walks (KG conv: DB 22.5/15, box 50 cm) Independence 3 Rounds 24 Single Dumbbell Step Up (35/25)(20) 12 Burpees 4 Wall Walks (KG conv: DB 15/10, box 50 cm) Liberty 3 Rounds 24 Step Ups (20) 12 Up Downs 50ft Bear...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 30-second Assault Bike 4 Step Ups 4 Box Jumps 5 GHD’s to parallel or Abmat Sit-ups 5 Bench Press (empty bar – build across sets) 2. Strength Prep Build to a heavy single Bench Press and max height Box Jump 3. Workout Prep 2 sets: 100m Row 4 Hang Power Snatch (build in weight) 4 Push Ups Bench Press Build to a heavy single in 10-12 minutes. Rest as needed between sets. Max Height Box Jump (Distance) Max Height Box JumpBox Jump: Max Height Workout (AMRAP – Rounds and Reps) Cookie Monster Freedom (RX’d) 15:00 Amrap 300/250m Row 15 Hang Power Snatch (75/55) 15 Push Ups (KG conv: 34/25) Independence 15:00 Amrap 250/225m Row 15 Hang Power Snatch (65/45) 10 Push Ups (KG conv: 30/20) Liberty 15:00 Amrap 200/175m Row 10 Hang...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep 3 sets: 100m Run (Build up to 80% of sprint speed) -rest 1 minute between sets- Workout (10 Rounds for time) Big Bird Freedom/Independence 10x100m Sprint (Or 8x25ft Shuttle Run) -Every 3:00- Liberty 10x50m Sprint (Or 4x25ft Shuttle Run) -Every 3:00- Target time each set: Sub 20 seconds Time cap each set: 40 seconds Mobility (Checkmark) 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) () Post Workout Pump Sesh “Shock Method” 4 sets: 6 DB bent over rows 12 underhand barbell rows 25 ring rows -rest 2-3 minutes between setsRead more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up 1:00 Machine -into- 3 sets: 5 Worlds Greatest Stretch (each side) 10 Deadbugs 5 Scap Pull-ups 5 Front Squats (empty bar – build across sets) 2. Strength Prep Build to a heavy single Front Squat and find a max strict weighted chin-up 3. Workout Prep 2 sets: 5/4 Calorie Assault Bike (build-in pace) 5 Wall Balls 5 GHD’s Front Squat Build to a heavy single (10-12 minutes) * Rest as needed between sets * Strict Weighted Chin up Strict Chin Up, Max Weight * Rest as needed between sets * Workout (Time) Sesame Street Freedom (RX’d) 25/20 Calorie Echo Bike -into- 42-30-18 Wall Balls (20/14) GHD’s (OR Stick Sit Ups) -into- 25/20 Calorie Echo Bike) Independence 20/16 Calorie Echo Bike -into- 42-30-18 Wall Balls (14/10) GHD to parallel (OR abmat sit ups) -into- 20/16 Calorie...Read more

Bell House Fitness – CrossFit Workout 1 (Checkmark) Honor Freedom (RX’d) Every 1:00 (16:00) Minute 1: 0:30 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (50/35) Minute 3: 5 Box Jumps (30/24) (KG conv: 22.5/15 DB) Independence Every 1:00 (16:00) Minute 1: 0:20 Handstand Hold Minute 2: 10 Alternating Hang Dumbbell Snatch (35/25) Minute 3: 5 Box Jumps (24/20) (KG conv: 15/10 DB) Liberty Every 1:00 (16:00) Minute 1: 0:30 Plank Hold (elbows) Minute 2: 10 Kettlebell Swings Minute 3: 5 Box Jumps (low) Target time each station: 30-40 seconds Time cap each station: 45 seconds Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) BikeErg Lactate Threshold 5x 15 Sec Standing at RPE10 (High RPM), 30 Sec at RPE1-2 2 mMin at RPE3 (or 70-80 RPM) 4x 15 Sec Standing at RPE10 (Higher RPM), 30 Sec at RPE1-2...Read more