Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warmup -into- 8:00 Amrap 1:00 Assault bike (build in pace) 5 Updowns 5 Down dog/Seal Pose Transitions 2. Workout Prep 5/4 Calorie Assault Bike (workout pace) 4 Line Facing Burpees Workout (2 Rounds for reps) Wahoo Freedom (RX’d) 7 min AMRAP 40/32CalorieBike Max Reps Line Facing Burpees -rest 5:00- 7 min AMRAP 50 Line Facing Burpees Max CalorieBike Independence 7 min AMRAP 32/26 Calorie Assault Bike Max Reps Line Facing Burpees -rest 5:00- 7 min AMRAP 40 Line Facing Burpees Max Calorie Assault Bike Liberty 5 min AMRAP 20/16 Calorie Bike Max Reps Up Downs -rest 5:00- 5 min AMRAP 30 Up Downs Max Calorie Bike Target number of reps each set: Set 1: 35+ Reps Set 2: 30/24+ Calories Minimum number of reps before scaling: Set 1: 25 Reps Set 2: 20/16...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 Power Snatch with a barbell. The reps are performed in singles, catching above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats. This is a great time to have athletes partner up and, as 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 5 Sets 1 Min Standing, High Damper at RPE3 1 Min Seated at RPE8 (or 90 RPM) *No rest between sets. -Rest 2 Min- 5 Sets 1 Min Standing at RPE5 (or 65 RPM) 1 Min Seated at RPE5 (or 65 RPM) *No rest between sets. -Rest 2 Min- 5 Sets 1 Min Standing, High Damper at RPE8 (70 RPM) 1 Min Seated at RPE3 *No rest between sets. Total: 34 Min Workout Two (Time) Lemon Raspberry Cream Cheesecake Freedom (RX’d) 21-18-15-12-9-6 Burpee to Bar (6in) V-Ups 50 Single Unders after each set of V-ups Independence 21-18-15-12-9-6 Burpee to Bar Alternating V-Ups 35 Single Unders after each set of V-ups Liberty 21-18-15-12-9-6 Up Down Sit Ups 30 Single Unders after each set of...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- 10:00 Amrap 10 Walking Lunges + Torso Twist 10 Plate Hops 10 Alternating V-Ups 150m Row 2. Workout Prep 2 sets: (with a partner) 100m Row (each) 10’ Front Rack Walking lunge (build in weight) 4 Box Jump Overs (build-in height) Workout (Time) Ultimate Red Velvet Cheesecake Freedom (RX’d) Teams of 2 2000/1750m Row -into- 4 rounds 100’ Front Walking Lunge (95/65) 50 Box Jump Overs (24/20) -into- 2000/1750m Row (KG conv: 43/29) Individual Option: 1000/850m Row -into- 4 rounds 50’ Front Walking Lunge (95/65) 20 Box Jump Overs (24/20) -into- 1000/850m Row (KG conv: 43/29) Independence Teams of 2 1750/1500m Row -into- 4 rounds 100’ Front Walking Lunge (75/55) 50 Box Jump Overs (20/16) -into- 1750/1500m Row (KG conv: 34/25) Liberty Teams of 2 1500/1200m Row -into- 4 rounds 100’ Dumbbell...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) -into- 3 sets (Empty Bar or PVC) 10 Dynamic Squat Stretch 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 2. Skill Work Athletes will be working up in weight this week to a heavy 2-snatch grip push press (back rack) + 1 snatch balance in 5 working sets. This aims to build strength and confidence in a snatch’s overhead/receiving position. 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 missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot get overhead squats due to mobility restrictions, you should have them push press + push...Read more