Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 30 sec Row (easy) 20 sec Row (mod) 10 sec row (hard) 4 Up-downs to seal pose + step/jump over rower 2 Double Dumbbell Snatch (lightweight – build across) 2 Double Dumbbell Clean and Jerk (lightweight – build across) 2. Workout Prep 1 set: 5/4 Calorie Row (workout pace) 2 Burpee Over Rower 2 Double Dumbbell Ground to Overhead Workout (5 Rounds for time) Doc Freedom (RX’d) 5 sets (1 Set every 4 minutes) 15/12 Calorie Row 12 Burpee Over Rower 9 Double Dumbbell Ground to Overhead (50s/35s) (KG conv: 22.5/15) Independence 5 sets (1 Set every 4 minutes) 12/10 Calorie Row 10 Burpee Over Rower 8 Double Dumbbell Ground to Overhead (35s/25s) (KG conv: 15/10) Liberty 5 sets (1 Set every 4 minutes) 10/8 Calorie Row 10 Up Downs 10 Dumbbell Clean and Jerks (light)...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) 2. Strength Prep Work back and forth between tempo front squats and weighted chin-ups. The tempo for front squats is a 3-sec negative and 1-sec standing (contraction) portion. 3. Workout Prep 2 sets 15sec. Assault Bike (workout pace) 5 Kettlebell or Dumbbell Front Squats – rest 30 secs. between sets – -rest 1 minute between sets- Front Squat (3 Tempo Front Squats x 5 sets @65% of 1RM *Tempo = 3 second negative and 1 second standing (contraction) portion * Rest as needed between sets) Strict Weighted Chin up Weighted Strict Chin Up (Supinated) 5 Strict Weighted Pull-ups x 5 sets @50% of 1RM * Rest as needed between sets * Workout...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10 sets “Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower. 2. Workout Prep 2 sets: 10 Double Unders 3 Toes to Bar Workout (AMRAP – Reps) Snow White Freedom (RX’d) 12:00 Amrap 50 Double Unders 5-10-15-20-25. . . Toes to Bar Independence 12:00 Amrap 35 Double Unders 5-10-15-20-25. . . Knees to Elbows Liberty 12:00 Amrap 50 SingleUnders 5-10-15-20-25. . . Hanging Knee Raises Target number of reps: 350 reps + Minimum number of reps before scaling: 275 reps Shoulder Press 7 sets of 2 reps @ – RPE 9/10 *Rest 2:00-2:30 b/t sets Weighted Hip Thrust *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Elmo Freedom (RX’d) 3 Rounds 30 Dumbbell Bench Press (50s/35s) 30 Toes to Ring (or Toes to Bar) (KG conv: 22.5/15) Independence 3 Rounds 30 Dumbbell Bench Press (35s/25s) 20 Toes to Ring (or Toes to Bar) (KG conv: 15/10) Liberty 3 Rounds 20 Dumbbell Bench Press (light) 20 Hanging Knee Raises Target time: 8-10 minutes Time cap: 15 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 5 Sets 30 Sec at RPE5 (or 85 RPM) 30 Sec at RPE1-2 *No rest between sets. -Rest 1 Min- 4x 20 Sec Standing on D8 at RPE10, 40 Sec at RPE1-2 (Any RPM) 2 Min at RPE3 (or 70-75 RPM) 4x 20 Sec Standing on D9 at RPE10, 40 Sec at RPE1-2...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo -into- 3 sets 30-second Row (build in pace) 10 Deadbugs 10 Downward Dog to Seal Pose 2 Sandbag Cleans (light) or Power Clean 2. Workout Prep 2 sets: 5/4 Calorie Row 1 Sandbag Clean (build-in weight) or Power Clean Workout (5 Rounds for time) Oscar the Grouch Freedom (RX’d) Teams of 2 5 sets: (each/1:1) 15/12 Calorie Row 185/125 Power Clean 12/10 Calorie Row 185/125 Power Clean 9/8 Calorie Row 185/125 Power Clean Independence Teams of 2 3 rounds: (each/1:1) 15/12 Calorie Row 155/105 Power Clean 12/10 Calorie Row 155/105 Power Clean 9/8 Calorie Row 155/105 Power Clean Liberty Teams of 2 3 rounds: (each/1:1) 175/150m Row 10 DB cleans (light) 150/125m Row 8 DB cleans (light) 125/100m Row 6 DB cleans (light) Target time each set: 3-3:45 minutes Time cap each set: 4...Read more