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

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 30-sec Jump Rope 5 Updowns to Seal Pose 3 Deadlifts (empty bar – 20-sec tempo rise) 8 Pike Push-ups 2. Strength Dead-stop Deadlifts Strict handstand Pushups 3. Workout Prep 2 sets: With a partner: 100m Run (workout pace) 3 Synchro Pull-Ups 2 Box Jumps (each) 5 Synchro Wall Balls Deadlift 3 Dead Stop Deadlifts x 5 sets @65% of 1RM * Rest as needed between sets * Strict Handstand Push up 5 Sets: 50-60% reps of max reps unbroken -Record your total reps- Workout (AMRAP – Rounds and Reps) Happy & Dopey Freedom (RX’d) Teams of 2 15:00 Amrap 1000m Partner Run Max rounds in the time remaining: 10 Synchro Pull Ups 10 Alternating Box Jumps (30/24) 15 Synchro Wall Ball (20/14) (KG conv: 9/6 wall ball) Independence Teams of 2 15:00...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 1:00 Machine 10 Alternating V-ups 5 Low Box Jumps 5 Tempo Bench Press (empty bar – focus on bar path) 2. Strength Prep Work back and forth between tempo bench press and high box jumps. 3. Workout Prep 1 set: 4 Jumping Split Lunges 4 Abmat Sit Ups Bench Press 3 Tempo Bench Press x 5 sets @65% of 1RM *Tempo = 3 second negative and 1 second pressing (contraction) portion * Rest as needed between sets * Workout (Time) The Huntsman Freedom (RX’d) 50-40-30-20-10 Jumping Split Lunges Abmat Sit-ups Independence 40-32-24-16-8 Jumping Split Lunges Abmat Sit-ups Liberty 30-25-20-15-10 Walking Lunges Abmat Sit-ups Target time: 7-9 minutes Time cap: 12 minutes Max Height Box Jump (Distance) Max Height Box Jump3 High Box Jumps x 5 sets *6-8” below max...Read more