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 Power Clean 3×1 Front Squat 3. Workout Prep 1 set 5 Wall Balls 10 Double Unders 1 Wall Walk Power Clean 3 Sets x 1 Power Clean @85-90% of 1RM Clean * Rest 60-90 seconds between sets * Front Squat 3 Sets x 1 Front Squat @90% of 1RM Clean * Rest 60-90 seconds between sets * Workout (4 Rounds for time) Dollywood Freedom (RX’d) Every 4:00 (4 sets) 25 Wall Balls (20/14) 50 Double Unders 4 Wall Walks (KG conv: 9/6 wall ball) Independence Every 4:00 (4 sets) 25 Wall Balls (14/10) 35 Double Unders 3 Wall Walks (KG conv: 6/4 wall ball) Liberty Every 4:00 (4 sets) 20 Wall Ball Thrusters (light) 50 Single...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 1:00 Bike (increase pace across sets) 10 Dynamic Squat Stretch 5 Roll and Reach 10 Iron Cross 10 Scorpions 2. Workout Prep 20 Secs at Set 1 Pace -rest 30 seconds- 15 Secs at Set 2 Pace -rest 30 seconds- 10 Secs at Set 3 Pace Workout (15 Rounds for time) Great Smoky Mountains Freedom (RX’d) 5 sets: Calorie Echo Bike 16/13 -rest 1:00- Calorie Echo Bike 12/10 -rest 45 seconds- Calorie Echo Bike 8/7 -rest 2:00- Independence 5 sets: Calorie Echo 13/10 -rest 1:00- Calorie Echo 10/8 -rest 45 seconds- Calorie Echo 6/5 -rest 2:00- Liberty 5 sets: Calorie Echo 10/8 -rest 1:00- Calorie Echo 8/7 -rest 45 seconds- Calorie Echo 6/4 -rest 2:00- Target time each set: 20/16 Calorie: 55-65 seconds 15/12 Calorie: 40-45 seconds 10/8 Calorie 20-25 seconds Time cap each set: 20/16 Calorie:...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 3×1 Snatch 3×3 Snatch Grip Deadlifts 3. Workout Prep 3 sets: 3 Deadlifts (build in weight) 5 Double Dumbbell Strict Press 5 Pike Push Ups 3 Strict Handstand Push Ups Snatch 3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch * Rest 60-90 seconds between sets Snatch Grip Deadlift 3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch * Rest 60-90 seconds between sets Diane Bailey (Time) Freedom (RX’d) 21-15-9 Deadlift (275/185) Strict Handstand Push Ups (KG conv: 125/83)This is an official Mayhem Benchmark workout, so get after it! Freedom (RX’d) 21-15-9 Deadlift (275/185) Strict Handstand Push Ups (KG conv: 125/83) Independence 21-15-9 Deadlift (225/155) Handstand Push Ups (KG conv: 102/70) Liberty...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge walk – torso twist towards forward 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 50m Run 5 Push-Ups 50m Run 10 Air Squats Workout Workout (3 Rounds for reps) Tennessee Freedom (RX’d) 12 min AMRAP 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP 200m Run 30 Air Squat *Scoring: the 200m run is worth 4 reps. Every 50m run is a...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 2 Min at RPE3 (or 75 RPM), 1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 85-95 RPM) 2 Min at RPE1-2 (Any RPM) 4 Sets 3 Min at RPE3 (or 80 RPM) 45 Sec at RPE8 (or 100-110 RPM) 1 Min at RPE5 (or 80-90 RPM) *No rest between sets. Total: 30 Min Workout Two (Checkmark) Shark Freedom (RX’d) Every minute (10:00) 200/175m Row -Rest 1:00- Every minute (10:00) 6 Clean and Jerks (115/80) (KG conv: 52/36) Independence Every minute (10:00) 175/150m...Read more