Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Checkmark) Red Howler Monkey Freedom (RX’d) Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 3 Wall Walks 10 V-Ups Odd minute (1,3,5,7,9,11,13,15) 16 Jumping Split Lunges 10 Alternating V-Ups Independence Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 2 Wall Walks 10 Suitcase Sit Ups Odd minute (1,3,5,7,9,11,13,15) 14 Jumping Split Lunges 10 Alternating V-Ups Liberty Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 3 Inch Worms 10 Sit ups Odd minute (1,3,5,7,9,11,13,15) 12 Walking Lunge Steps 10 Crunches Target time: 35-45 seconds Time cap: 50 seconds 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 Min at RPE3 (or 80 RPM) 3 Min at RPE5 (or 80-85 RPM) 2 Min at RPE9 (or 110+ RPM) 2 Min at RPE7 (or 100+ RPM) 6 Min at RPE7 (or...Read more

Bell House Fitness – CrossFit Warm Up 2 Rounds (P1) 300m run (P2) 10 KB deadlfits 10 alt lunges 5 burpees 05.13.23 (AMRAP – Rounds and Reps) Partner Workout AMRAP 20 400m run with your partner 40 KB swings split however (53/35) 2 burpeebox get overs* (40 in) 40 KB front rack lunges split however(53/35) 2 burpeebox get overs* (40 in) *Each partner will do 1 burpee box get over. Partners must transfer KB over the box to the other side during their get over. I promise this will make sense at the whiteboard 😎Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 rounds (6-8 minutes) 10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC) 10 Alternating V-Ups 10 Jumping Air Squats 5 Up Downs 2. Strength Work up to a heavy complex in 5 working sets: 1 Push Press + 1 Split Jerk 3. Workout Prep 3 sets: 3 Toes to Ring 3 Bench Press (build in weight) 10 Double Unders Push Jerk + Jerk 5 working sets: 1 Push Press + 1 Split Jerk * 10-15 minutes * Workout (8 Rounds for time) Anaconda Freedom (RX’d) Every 2:00 (8 sets) 10 Toes to Ring (Or Toes to Bar) 10 DB Bench Press (50/35) 30 Double Unders (KG conv: 53/34) Independence Every 2:00 (8 sets) 10 Toes to Ring (Or Toes to Bar) 10 Bench Press (95/65) 25 Double Unders (KG...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 3×1 Clean 3×3 Clean Grip Deadlift 3. Workout Prep 3 sets: 5/4 Calorie Assault Bike 3 Thrusters (build in weight) Clean 3 sets of 1 Clean @85-90% of 1RM Clean * Rest 60-90 seconds between sets * Clean Grip Deadlift 3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean * Rest 60-90 seconds between sets * Workout (AMRAP – Reps) Giant River Otter Freedom (RX’d) 15 min AMRAP 15/12 Calorie Assault Bike 10 Thrusters (75/55) 15/12 Calorie Assault Bike 8 Thrusters (95/65) 15/12 Calorie Assault Bike 6 Thrusters (115/75) 15/12 Calorie Assault Bike 4 Thrusters (135/95) 15/12 Calorie Assault Bike Max Squat Clean Thrusters (155/105) in the remaining time (KG conv: 34/25, 43/29, 52/34, 61/43,...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min machine 6 Alternating Dumbbell Snatch (lightweight – build across) 5 Single Arm Press (each side) 5-second handstand hold 3 Box Get Overs (Practice Transition) 2. Workout Prep 3 sets: 20 second Row (workout pace) 2 Dumbbell Snatch (build in weight) 2 Strict Handstand Push Ups 2 Burpee Box Get Overs (build in height) Workout (3 Rounds for reps) Sloth Freedom (RX’d) 7:00 Amrap 60/48 Calorie Row Max Dumbbell Snatch (70/50) -@10:00- 7:00 Amrap 60/48 Calorie Row Max Strict Handstand Push Ups -@20:00- 7:00 Amrap 60/48 Calorie Row Max Burpee Box Get Overs (30/24) (KG conv: DB 32.5/22.5) Score is # of reps of the second movement. Do not include the Row calories in your score. Independence 7:00 Amrap 50/40 Calorie Row Max Dumbbell Snatch (50/35) -@10:00- 7:00 Amrap 50/40 Calorie Row Max Handstand Push...Read more