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 3×1 Power Snatch 3×3 Overhead Squat 3. Workout Prep 2 sets: 5 Wall Balls 3 Power Cleans (Build in weight) Power Snatch 3 sets of 1 Power Snatch @85-90% of 1RM Snatch * Rest 60-90 seconds between sets * Overhead Squat 3 sets of 3 Overhead Squats @90% of 1RM Snatch * Rest 60-90 seconds between sets * Workout (Time) Jaguar Freedom (RX’d) For time: 60 Wall Balls (20/14) 30 Power Cleans (135/95) 60 Wall Balls (20/14) (KG conv: WB 9/6, PC 61/43) Independence 60 Wall Balls (14/10) 30 Power Cleans (115/80) 60 Wall Balls (14/10) (KG conv: WB 6/4, PC 52/36) Liberty 40 Wall Balls Thrusters (light) 20 Dumbbell Power Cleans (light) 40 Wall Balls...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: 50m Run (workout pace) 5 Pull-Ups 5 Push-Ups 10 Air Squats Workout (Time) The Amazon Rainforest Freedom (RX’d) For Time: 800m Run 30 Pull-Ups 60 Push-Ups 90 Air Squats 400m Run 20 Pull-Ups 40 Push-Ups 60 Air Squats 200m Run 10 Pull-Ups 20 Push-Ups 30 Air Squats Independence For Time: 800m Run 25 Pull-Ups 50 Push-Ups 75 Air Squats 400m Run 15 Pull-Ups 30 Push-Ups 50...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Option 1 Workout 1 (Time) GATLINBURG Freedom (RX’d) 21-18-15-12-9-6 Single Arm Devils Press (50/35) 42-36-30-24-18-12 Abmat Sit-Ups (KG conv: 22.5/15) Independence 21-18-15-12-9-6 Single Arm Devils Press (35/25) 42-36-30-24-18-12 Abmat Sit-Ups (KG conv: 15/10) Liberty 20-16-14-12-10-8 Up Down + Alternating Dumbbell Clean and Jerk (light) Abmat Sit-Ups Target time: 12-14 minutes Time cap: 18 minutes Workout Option 2 Workout 2 (Distance) BikeErg Lactate Threshold 20 Sec at RPE10 (or 105+ RPM), 40 Sec at RPE3 (or 75RPM) 20 Sec at RPE10 (or 110+ RPM), 40 Sec at RPE3 (or 75 RPM) 20 Sec at RPE10 (or 115+ RPM), 40 Sec at RPE3 (or 75 RPM) 20 Sec at RPE10 (or 120+ RPM), 40 Sec at RPE3. 3x (4 Min at RPE7 (or 85-90 RPM), 2 Min at RPE3)...Read more

Bell House Fitness – CrossFit BRING A FRIEND SATURDAY! Bring a Friend May! (Time) 4 Rounds with Partner: 400m Run with Wallball (1 partner is holding Wallball) 50 Wallball squats (break up however) Bike 30/21 or Row 30/21 (break up however) Post-Workout Mini-pump (No Measure) 4 rounds: 25 Banded Tricep Extensions 25 KB overhead Extentions 25 Crush Grip KB Curls :30 Crush Grip KB Gun hold Rest 1:30Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Pressing Snatch Balance (My favorite) 2. Strength Work up to a heavy complex in 5 working sets: 1 Snatch Grip Push Press (back rack) + 1 Snatch Balance 3. Workout Prep 2 sets 2 Bar Facing Burpees 2 Thrusters (build in weight) 100m Row (build in pace) Snatch Push Press + Snatch Balance 10-15 Minutes 5 working sets: 1 Snatch Push Press + 1 Snatch Balance Workout (2 Rounds for time) Cookeville Freedom (RX’d) For Time: 50 Bar Facing Burpee 50 Thruster (95/65) -Rest 5:00- For Time: 1000m row (KG conv: 43/29) Independence For Time: 50 Bar Facing Burpee 50 Thruster (75/55) -Rest 5:00- For Time: 1000m row...Read more