Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry Warmup or Banded 7’s -into- 3 sets: 2×50 ft synchro shuttle jogs 2 Rope Pulls for height OR 2 zombie climbs 3 Bench Press (empty bar – build across) 2. Workout Prep – With Partner -1 set: 1x50ft Shuttle Run (each) 1 Rope Climb (each) 3 Bench Press (each) Workout Workout (Time) Biff Tannen Freedom (RX’d) Teams of 2 50x50ft Shuttle Runs (1:1) 12 Rope Climbs (Or 50 Inverted Ring Rows) 50 Bench Press (155/95) 12 Rope Climbs (Or 50 Inverted Ring Rows) 50x50ft Shuttle Runs (1:1) (KG conv: 70/43) Independence Teams of 2 50x50ft Shuttle Runs (1:1) 10 Rope Climbs 50 Bench Press (135/85) 10 Rope Climbs 50x50ft Shuttle Runs (1:1) (KG conv: 61/38) Liberty Teams of 2 30x50ft Shuttle Runs (1:1) 12 Zombie Rope Climbs 50 Dumbbell Bench Press (light) 12 Zombie Rope Climbs...Read more

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