Bell House Fitness – CrossFit Metcon (Time) 1 Mile Run Into… 10-9-8-7-6-5-4-3-2-1: Goblet Dumbbell Thrusters Burpees Into… 1 Mile RunSTIMULUS We have a simple couplet sandwiched between a 1 mile run buy in and cash out Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out For the couplet, lay out goes: 10 Goblet Dumbbell Thrusters 10 Burpees 9 Goblet Dumbbell Thursters 9 Burpees 8 Goblet Dumbbell Thrusters 8 Burpees etc. Standard burpees with chest to the ground and full extension of the hips with the jump at the top This can be a long grind of a workout, we expect this workout to take 25-35 Minutes The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’ Going bigger that you’re accustomed to every once is a while can help reset...Read more

Bell House Fitness – CrossFit Metcon (Time) 5 Rounds For Time: 100m Single DB Farmers Carry 200m Run 30 Dumbbell SwingsBellhouse Video: https://m.youtube.com/watch?v=CCY8B9ioCqE STIMULUS Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time Move with purpose through the three movements Let’s use the 200m jog as recovery before getting back to the dumbbell for swings Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 – 2 sets WARM-UP 5 Rounds: 5 Russian Baby Makers Video 100m Jog 15 Dumbbell deadliftsRead more

Bell House Fitness – CrossFit Metcon (Time) For Time: 100 Double Unders, 50 Sit-ups, 400 Meter Run 80 Double Unders, 40 Sit-ups, 400 Meter Run 60 Double Unders, 30 Sit-ups, 400 Meter Run 40 Double Unders, 20 Sit-ups, 400 Meter Run 20 Double Unders, 10 Sit-ups, 400 Meter RunBellHouse Video: https://m.youtube.com/watch?v=yXGSVv7u3QY STIMULUS This big, longer chipper workout will challenge our metabolic conditioning Let’s chip away at the double under and sit-ups movements in manageable chunks A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first If we stay under control for the first half, we’ll be able to attack the second half Find paces and break-up strategies that you see yourself improving upon Do Double the singles if cant do double unders WARM-UP 200m jog 1 Minute Glute Bridges 200m jog 1:00 Hollow...Read more

Bell House Fitness – CrossFit Metcon (3 Rounds for time) “Mashed Potatoes” On the 0:00… 5 Rounds of “Strict Cindy” 50 Single Dumbbell Power Cleans On the 8:00… 4 Rounds of “Strict Cindy” 40 Dumbbell Goblet Squats On the 16:00… 3 Rounds of “Strict Cindy” 30 Alternating Single Arm Squat Clean ThrustersBELLHOUSE VIDEO: https://m.youtube.com/watch?v=YJrhJxq7hpU STIMULUS This 3 part workout is scored separately, with the score being the sum of all three parts Enter your 3 times and Wodify will add them up for you Choose weights and variations that enable you to complete each part in 5-7 minutes You will rest the remainder of the 8 minutes until the next part begins Each part begins on the 8 (0:00, 8:00, 16:00) With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort With rest built-in, let’s...Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left armBellhouse Video: https://www.youtube.com/watch?v=oKRgNkQe7EE Link to Games comp: https://games.crossfit.com/workouts/open/2021/1 If you already did this workout. Use today to do a workout that you missed or the stretching you didn’t do yesterday!Read more