Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 30 single unders (focus arms close to the body and movement in wrists) 10-second Handstand Hold 10 Single Arm Dumbbell Shoulder Press 3 Sandbag Deadlifts (light- focus on leg drive and keeping a tall chest) 2. Workout Prep 1 set With Partner 10 Double Unders (each) 2 Handstand Push-Ups (each) 1 Sandbag Clean (each) Workout (Time) Little Caesars Freedom (RX’d) Teams of 2 300 Double Unders 60 Handstand Push Ups 30 Power Cleans (185/125) 60 Handstand Push Ups 300 Double Unders Independence Teams of 2 250 Double Unders 50 Handstand Push Ups (1 abmat) 30 Power Cleans (155/105) 50 Handstand Push Ups (1 abmat) 250 Double Unders (KG conv: SB 45/32.5, PC 70/48) Liberty Teams of 2 300 Single Unders 60 Pike Push Ups 30 Power Cleans (light) 60 Pike Push Ups 300 Single Unders Target...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: 1:00 Machine 6 Alternating Dumbbell Bench Press 4 Dumbbell Bench Press 10 Sit-ups + Leg Extension 10 Ring Rows (easy) 2. Workout Prep 2 sets: 4 Dumbbell Bench Press (build-in weight) 4 Ring Rows 4 GHD’s Workout (Time) Cookeville Slice Freedom (RX’d) 3 rounds 30 Dumbbell Bench Press (50s/35s) 30 Ring Rows 30 GHD’s (Or Stick Sit Ups) (KG conv: 22.5s/15s) Independence 3 rounds 30 Dumbbell Bench Press (35s/25s) 30 Ring Rows 20 GHD’s + 6in Riser (Or Sit Ups) (KG conv: 15s/10s) Liberty 3 rounds 20 Bar Push Ups 20 Ring Rows 20 Alternating V-Ups Target time: 11-13 minutes Time cap: 18 minutes Mini Pump Shoulders and Glutes 4 Rounds 10 barbell strict press at moderate weight 10 single leg RDLs each side 10 leaning lateral raise Mobility (No Measure)...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up + Banded 7’s -into- 7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 10 Dumbbell RDL’s (each) 3 Deadlifts (empty bar) 2. Strength Deficit Deadlifts and Strict Handstand Push-ups 3. Workout Prep 2 sets: 10 Air Squats 5/4 Calorie Assault Bike (build in pace) Deficit Deadlift (5 sets of 2 Deficit Deadlifts @70% of 1RM * Rest as needed between sets) Perform deficit deadlifts on a 2-inch riser Strict Deficit Handstand Push-ups 5 Sets: 30-40% reps of Max Unbroken Reps (SHSPU) -Record your total reps- The prescribed deficit is 4” for men and 2” for women. Workout (5 Rounds for calories) California Pizza Kitchen Freedom (RX’d) 5 Sets 2:00 Amrap 30 Air Squats Max Calorie Assault Bike/Echo bike -Rest 2:00 between sets – * This is a repeat workout from 7/27/2021 Independence...Read more

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