Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30-sec ski (easy) 20-sec ski (mod) 10-sec ski (hard) 10 Heel Toe Rocks 4 Updowns to Seal Pose + Box Jump (focus on transitions over the box) 5 Iron Cross on Floor (each side – 2-sec hold at end range) 2. Workout Prep 2 sets: 2 Burpee Box Jump Overs (Build in height) Workout (Time) Oreo Dream Extreme Cheesecake This is a repeat workout from 4/12/2022 Freedom (RX’d) For Time: 100 Burpee Box Jump Overs (24/20) Independence For Time: 100 Burpee Box Jump Overs (20/16) Liberty For Time: 75 Up Down + Box Step Up (20/16) Target time: 8-10 minutes Time cap: 15 minutes Mobility (Checkmark) 1 min foot smash w/ lacrosse ball (each side) 1 min calf stretch against wall (each side) 1 min foam roll upper...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes (This is strength prep) * 2-3 Times through * Athletes should focus on footwork and finishing their pull 2. Strength Prep Athletes will spend 8-10 minutes completing 3 sets of 2 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before entering the following rep. After completing the Snatch, give athletes 5-7...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** Crossover Symmetry Warm-up or Banded 7’s -into- 1 Round Through 10 yd walk on toes 10 yd walk to toes backward 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 forwarding leg 10 yd butt kickers 10 yd high knees * If you have time go through more of the Hinshaw Warm Up * **2. Workout Prep** 1 set 100m Run (workout pace) 3 Pull-Ups 6 Push-Ups 9 Air Squats Workout (Time) Half Murph Freedom (RX’d) 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add 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 6x (2 Min 30 Sec at RPE3 (or 70-75 RPM), 30 Sec at RPE10) -Rest 2 Min- 6x (2 Min 30 Sec at RPE5 (or 75-80 RPM), 30 Sec at RPE10) -Rest 2 Min- 6x (2 Min 30 Sec at RPE6 (or 80-85 RPM), 30 Sec at RPE10) Total: 52 Min Workout Two (Time) Grandmaster’s Contest of Champions Freedom (RX’d) For Time: 100/80 Calorie Assault Bike (80/65 Calorie Echo) 100 Single Arm Dumbbell Push Press (50/35) (KG conv: 22.5/15) Independence For Time: 90/75 Calorie Assault Bike (70/60 Calorie Echo) 100 Single Arm Dumbbell Push Press (35/25) (KG conv: 15/10) Liberty For Time: 75/60 Calorie Bike Erg 75 Single Arm Dumbbell Push Press (light) Target time each set: 10-12 minutes Time cap each set:...Read more

Bell House Fitness – CrossFit 04.08.23 (Time) For time: 5-10-15-20-25-30: Clean and jerks (65/95 lb) Burpees MOD 1 For time: 5-10-15-20-25-30: Clean and jerks (55/75 lb) Burpees MOD 2 For time: 5-10-15-20-25: Clean and jerks (empty barbell) Burpees SKILL WORK Pre-workout: EMOM 6: 3 push jerks Strict Pulling Program 3×10 on each side – DB bent over rows (moderately heavy weight, pause for 2 seconds at the top of the rep) Rest 2:00 between each setRead more