Bellhouse Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges 10 Banded Squats -into- 8:00 AMRAP 30-second Air Bike 4 Kip Swings + 3 Kipping Knee Raises + 2 Kipping Pull Ups 1 Sandbag Deadlift 3 Back Squats (empty bar-build across sets) 2. Strength 5 sets x 3 Back Squats @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 3 Toes to Bar 10ft Sandbag Carry 1 Bar Muscle Up Back Squat 5 sets x 3 Back Squats @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Big Ben (Time) Freedom (RX’d) 4 Rounds 15/12 Calorie Air Bike 15 Toes to Bar 100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s) 5 Bar Muscle Ups...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges 10 Banded Squats -into- 8:00 AMRAP 30-second Air Bike 4 Kip Swings + 3 Kipping Knee Raises + 2 Kipping Pull Ups 1 Sandbag Deadlift 3 Back Squats (empty bar-build across sets) 2. Strength 5 sets x 3 Back Squats @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 3 Toes to Bar 10ft Sandbag Carry 1 Bar Muscle Up Strength/Accessory Back Squat 5 sets x 3 Back Squats @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Big Ben (Time) Freedom (RX’d) 4 Rounds 15/12 Calorie Air Bike 15 Toes to Bar 100ft Sandbag Carry (150/100) (Or Farmer Carry 70s/50s) 5...Read more

Bellhouse Crossfit – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Tabata: (6 set) 20 seconds on/10 seconds off Air Bike -into- 3 sets: 10 Roll and Reach 10 Box Step Ups 3 Deadlifts (empty bar-build across sets) 3 Inch Worms 2. Strength 5 sets x 3 Deadlifts @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 3 sets 3 Hang Power Snatch (build in weight) 3 Box Jump Overs (build in height) Deadlift 5 sets x 3 Deadlifts @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Leaning Tower of Pisa (AMRAP – Rounds and Reps) Freedom (RX’d) 7:00 AMRAP 7 Hang Power Snatch (95/65) 7 Box Jump Overs (30/24) (KG conv: 43/29) Independence 7:00 AMRAP 7 Hang Power Snatch (75/55) 7 Box Jump Overs (24/20) (KG conv: 34/25) Liberty 7:00 AMRAP 8 Hang Dumbbell...Read more

Bellhouse Crossfit – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Tabata: (6 set) 20 seconds on/10 seconds off Air Bike -into- 3 sets: 10 Roll and Reach 10 Box Step Ups 3 Deadlifts (empty bar-build across sets) 3 Inch Worms 2. Strength 5 sets x 3 Deadlifts @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 3 sets 3 Hang Power Snatch (build in weight) 3 Box Jump Overs (build in height) Strength/Accessory Deadlift 5 sets x 3 Deadlifts @80% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Leaning Tower of Pisa (AMRAP – Rounds and Reps) Freedom (RX’d) 7:00 AMRAP 7 Hang Power Snatch (95/65) 7 Box Jump Overs (30/24) (KG conv: 43/29) Independence 7:00 AMRAP 7 Hang Power Snatch (75/55) 7 Box Jump Overs (24/20) (KG conv: 34/25) Liberty 7:00 AMRAP...Read more

Bell House Fitness – CrossFit Onion Bagel (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 GHD’s (or Stick Sit Ups) Minute 2: 10 Kettlebell Swings (70/53) Minute 3: 10 Deficit Push Ups (4″/2″) ** Workout repeats through 15 minutes (KG conv: 32/24 KB) Independence Every minute (15:00) 5 sets Minute 1: 10 GHD’s + 6in Riser (or Stick Sit Ups) Minute 2: 10 Kettlebell Swings (53/35) Minute 3: 8 Deficit Push Ups (2”/1″) (KG conv: 24/16 KB) Liberty Every minute (15:00) 5 sets Minute 1: 15 Sit Ups Minute 2: 10 Russian Kettlebell Swings (light) Minute 3: 10 Bar Push Ups Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint BikeErg: Lactate Threshold (Time) 4800m at RPE3 -Rest 1 Min- 3200m at RPE4 -Rest 1 Min- 1600m at RPE5 -Rest 2 Min- 8x (100m at RPE9, 30...Read more