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

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