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

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 3 sets: 2 Zombie Rope Climbs 2 Burpee Box Get Overs (low height, practice transition) 5 Wall Ball Front Squats 5 Wall Ball Push Press 2. Workout Prep 1 set: (with a partner) 1 Rope Climb (each) 2 Burpee Box Get Overs (each) 5 Wall Balls (each) Workout (Time) Swordfish Freedom (RX’d) Teams of 2 10 Rope Climbs (Or 30 Strict Pull Ups) 30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24) 300 Wall Balls (20/14) 30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) Independence Teams of 2 8 Rope Climbs (Or 24 Strict Pull Ups) 30 Burpee Box Get Overs (42/36) (Or 50 Burpee Box Get Overs 24/20) 240 Wall Balls...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 8 min AMRAP 30-sec Bike Erg 5 Kip Swings 5 Knees to Elbow 3 Alt. DB Snatch (each side – practice transition) 2. Workout Prep 1 set: 5/4 Calorie Bike 4 Toes to Bar 4 Dumbbell Snatch Workout (Time) Mahi-Mahi Freedom (RX’d) 5 rounds 10/8 Echo Bike 15 Toes to Bar -into- 75 Dumbbell Snatch (50/35) Independence 5 rounds 8/7 Echo bike 10 Toes to Bar -into- 75 Dumbbell Snatch (35/25) Liberty 5 rounds 6/5 Echo bike 10 Hanging Knee Raises -into- 50 Dumbbell Snatch (light) Target time: 12-14 minutes Time cap: 18 minutes Accessory (No Measure) Shoulder Press 4 sets of 8 reps @ – RPE 8/10 *Rest 2:00-2:30 b/t sets GHD Hip Extension *Rest 1:00-1:30 b/t sets Focus: Set up GHD so hips are slightly past the...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 20 PVC Pass Throughs 10 PVC Around the Worlds (Left and Right) 20 Walking Lunges + Torso Twist -into- 3 sets (Empty Bar or PVC) 20 Second Bike Erg (moderate pace) 5 Split Stance Press 5 Back Squats 10 Alternating V-Ups 2. Strength Prep This week, athletes will be working up in weight to a heavy 2 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig, but athletes should step back far enough so that the bar won’t be dropped into the rig if the lift is...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 (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (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 Cleans with a barbell. The reps are performed in singles as a squat or power clean (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 going into the following rep. After the Clean is complete, give...Read more