Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 10 PVC Pass Throughs 10 Banded Air Squats Or Dynamic Squat Stretch -into- 2 sets: (empty bar) 3 Snatch Push Press 3 Overhead Squats 3 Snatch Balance 2. Strength 5 sets of 2 Snatch Balance (light/moderate) * Complete 1 set every minute for 5 minutes * 3. Workout Prep 2 sets: 3 Front Squats (build in weight) 1 Wall Walk Strength Snatch Balance 5 sets of 2 Snatch Balance (light/moderate) * Complete 1 set every minute for 5 minutes Workout Workout (Time) Great Scott! Freedom (RX’d) For Time: 10 Front Squats (115/75) 1-2-3-4-5-6-7 Wall Walks (KG conv: 52/34) Independence For Time: 10 Front Squats (95/65) 1-1-2-3-4-5-6 Wall Walks (KG conv: 43/29) Liberty For Time: 10 Dumbbell Front Squats (light) 1-2-3-4-5-6-7 Inch Worms Target time: 10-12 minutes Time cap: 15 minutes Skills and Drills...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 3 sets: 5 Single Arm Ring Rows (each arm) 10 Single Arm Dumbbell Shoulder Press (light/each arm) 10 Hollow Rocks -into- 2 sets: (empty bar) 3 Shoulder Press 3 Push Press 3 Split Jerks 2. Strength 5 sets of 2 Split Jerks (light/moderate) * Complete 1 set every minute for 5 minutes * 3. Workout Prep 1 set: 10-Second Kettlebell Swings (light) 10-Second Bike (workout pace) 10-Second Burpees Split Jerk 5 sets of 2 Split Jerks (light/moderate) * Complete 1 set every minute for 5 minutes Workout (5 Rounds for reps) George McFly Freedom (RX’d) Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Kettlebell Swings (53/35) Min 2: Calorie Assault Bike Min 3: Burpees (KG conv: 24/16) Independence Every Minute (15:00) (40 sec work/20 sec rest) Min 1: Kettlebell Swings (35/26) Min 2: Calorie...Read more

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 EMOM10: 1 Squat Clean @ 75% of 1RM Clean 3. Workout Prep 1 set: 100m Row (workout pace) 5 GHD’s (or stick sit-ups) 5 V-Ups Clean 10 sets of 1 Squat Clean @75% of 1RM Clean * Complete 1 set every minute for 10 minutes Workout (AMRAP – Rounds and Reps) “Roads? Where we’re going, we don’t need roads.” Freedom (RX’d) 18:00 Amrap 500/450m Row 25 GHD’s (or stick sit-ups) 250/225m Row 25 V-Ups Independence 18:00 Amrap 400m Row 20 GHD’s + 6in Riser (or stick sit-ups) 200m Row 20 Alternating V-Ups Liberty 18:00 Amrap 300m Row 25 Sit Ups 150m Row 15 Crunches Target number of Rounds: 3+ rounds Minimum number of Rounds before scaling: 2.5...Read more

Bell House Fitness – CrossFit Warm-up 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 EMOM10: 1 Squat Snatch @ 75% of 1RM Snatch 3. Workout Prep 2 Single Arm Dumbbell Snatches (Right Arm) 2 Single Arm Overhead Walking Lunge Steps (Right Arm) 2 Single Arm Dumbbell Snatches (Left Arm) 2 Single Arm Overhead Walking Lunge Steps (Left Arm) 10 Double Unders (Or 5 Crossovers) Strength Snatch 10 Sets of 1 Squat Snatch @75% of 1RM Snatch * Complete 1 rep every minute for 10 minutes Workout Workout (AMRAP – Rounds and Reps) Marty McFly & Doc Freedom (RX’d) 12:00 Amrap 8 Single Arm Dumbbell Snatches (50/35) (Right Arm) 8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm) 8 Single Arm Dumbbell Snatches (50/35) (Left Arm) 8 Single Arm...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 4 Pull-ups 6 Push-ups 8 Air Squats Workout (2 Rounds for time) Back to the Future Freedom (RX’d) 4 rounds: 200m Run 10 Pull-ups 20 Push-ups 30 Air Squats -Rest 4:00- 8 rounds: 100m Run 5 Pull-ups 10 Push-ups 15 Air Squats Independence 4 rounds: 200m Run 8 Pull-ups 16 Push-ups 24 Air Squats -Rest 4:00- 8 rounds: 100m Run 4 Pull-ups 8 Push-ups...Read more