Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer * 10 minutes with a PVC or Empty Barbell 2. Strength Build to a heavy Squat Clean 3. Workout Prep 3 sets: 2 Clean and Jerks (build in weight) 1 Rope Climb (halfway) Clean Squat Clean Heavy Single (10-12 minutes) * Rest as needed between sets * Workout (AMRAP – Reps) Maui Freedom (RX’d) 10 min AMRAP 1-2-3-4-5. . . Clean and Jerks (155/105) 1 Rope Climb (or 6 Inverted Ring Rows) (KG conv: 70/48) Independence 10 min AMRAP 1-2-3-4-5. . . Clean and Jerks (135/95) 1 Rope Climb (or 6 Inverted Ring Rows) (KG conv: 61/43) Liberty 10 min AMRAP 1-2-3-4-5. . . Dumbbell Clean and Jerks (light) 2 Zombie Rope Climbs (or 6 Ring Rows) Target Reps: 35+ reps (Round of 7) Minimum Reps before scaling:...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer Exercises * 10 minutes with a PVC or Empty Barbell 2. Strength Build to a heavy snatch single 3. Workout Prep 1 set: 5/4 Calorie Row 3 Burpees 5/4 Calorie Row 2 Burpee Box Jump Over 5/4 Calorie Row 1 Burpee Box Get Over Snatch Heavy Single (10-12 minutes) * Rest as needed between sets * Workout (Time) Oahu Freedom (RX’d) 30/24 Calorie Row 30 Burpees 30/24 Calorie Row 24 Burpee Box Jump Overs (24/20) 30/24 Calorie Row 18 Burpee Box Get Overs (30/24) Independence 24/20 Calorie Row 30 Burpees 24/20 Calorie Row 24 Burpee Box Jump Overs (20/16) 24/20 Calorie Row 18 Burpee Box Get Overs (24/20) Liberty 20/16 Calorie Row 20 Up Downs 20/16 Calorie Row 15 Burpees 20/16 Calorie Row 10 Burpee Box Step Ups...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through: 10 yd walk on toes 10 yd walk on toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk with arms locked out in the overhead position 10 yd lunge walk with torso twist towards front leg 10 yd butt kickers 10 yd high knees -into- Crossover Symmetry Warm-up or Banded 7’s 2. Workout Prep 1 set: 100m Run 5 Pull-ups 10 Push-ups 15 Air Squats 100m Run Workout (5 Rounds for time) Hawaii Freedom (RX’d) 5 sets: 200m Run 15 Pull-ups 30 Push-ups 45 Squats 200m Run -rest 3 minutes between sets- *Optional: perform with weight vest (20/14) Independence 5 sets: 200m Run 10 Pull-ups 20 Push-ups 30 Squats 200m Run -rest 3 minutes between sets- Liberty 5 sets: 200m Run 10...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) 1955 Freedom (RX’d) 12-10-8-10-12 Dumbbell Cleans (50s/35s) 20/16 Calorie Row after each set of Cleans (KG conv: 22.5/15) Independence 12-10-8-10-12 Dumbbell Cleans (35s/25s) 16/13 Calorie Row after each set of Cleans (KG conv: 15/10) Liberty 12-10-8-10-12 Dumbbell Cleans (light) 12/10 Calorie Row after each set of Cleans Target time: 8-10 minutes Time cap: 12 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 3 Sets 4 Min at RPE3 (or 75 RPM) 4 Min at RPE7 (or 95-100 RPM) 4 Min at RPE1-2 4 Min at RPE9 (or 105 RPM) *No rest between reps or sets. Total 36 MinRead more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7’s -into- 3 sets: 2×50 ft synchro shuttle jogs 2 Rope Pulls for height OR 2 zombie climbs 3 Bench Press (empty bar – build across) 2. Workout Prep – With Partner -1 set: 1x50ft Shuttle Run (each) 1 Rope Climb (each) 3 Bench Press (each) Workout Workout (Time) Biff Tannen Freedom (RX’d) Teams of 2 50x50ft Shuttle Runs (1:1) 12 Rope Climbs (Or 50 Inverted Ring Rows) 50 Bench Press (155/95) 12 Rope Climbs (Or 50 Inverted Ring Rows) 50x50ft Shuttle Runs (1:1) (KG conv: 70/43) Independence Teams of 2 50x50ft Shuttle Runs (1:1) 10 Rope Climbs 50 Bench Press (135/85) 10 Rope Climbs 50x50ft Shuttle Runs (1:1) (KG conv: 61/38) Liberty Teams of 2 30x50ft Shuttle Runs (1:1) 12 Zombie Rope Climbs 50 Dumbbell Bench Press (light) 12 Zombie Rope Climbs...Read more