Bell House Fitness – CrossFit Metcon (No Measure) 1. Overhead Stretch on a Wall : 2 Minute Hold https://www.youtube.com/watch?v=r5EAYPqCd_E&feature=youtu.be 2. Shoulder to Floor: 1 Minute Each Side https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be 3. Puppy Pose: 2 Minute Hold https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be 4. Spiderman Hold: 3 Minutes Each Side https://www.youtube.com/watch?v=bsOCVF96r10&feature=youtu.be 5. Happy Baby: 2 Minute Hold https://www.youtube.com/watch?v=UcEe1KLTTrs&feature=youtu.be 6. Pike Stretch: 2-3 Minute Hold https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be 7. Ankle Stretch: 1-2 Minutes Each Side https://www.youtube.com/watch?v=WQ-VJN7ctjo 8. Squat Hold: 3 Minutes https://www.youtube.com/watch?v=OGX6HruOy0s&feature=youtu.beRead more

Bell House Fitness – CrossFit Metcon (Time) 5 Rounds For Time: 400 Meter Run 20 Alternating Dumbbell Snatches 20 Single Arm Dumbbell Overhead Squats *Power Snatches Change Arms Every Rep *Overhead Squats Change Arms as Athlete ChoosesSTIMULUS You’ll complete the 3 listed movement for 5 total rounds Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout Single Arm Dumbbell Overhead Squats can be a very limited movement for many Two different dumbbells may be used to tackle both movements with intended stimulus Let’s treat the run as somewhat of a buy-in The workout isn’t necessarily “won” there It is “won” by thriving on the snatches and overhead squats A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round Your score is total time of completion WARM-UP EMOM 12: Minute...Read more

Bell House Fitness – CrossFit Metcon (Time) For Time: 100 Alternating DB Clean and Jerks *OTM – 5 Burpees over DBBELLHOUSE VIDEO: https://www.youtube.com/watch?v=xc-tQ3vkU4s STIMULUS Working through 2 different movements in this conditioning piece 3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time No need to extend the hips fully on our burpees today Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top Let’s choose a DB weight that would allow you to hit 30+ reps when fresh When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks Your...Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18: 60 Double Unders 30 Dumbbell Reverse Lunges 15 Reverse BurpeesBELLHOUSE VIDEO: https://www.youtube.com/watch?v=-GCNdUCojHE STIMULUS Using a single dumbbell in this longer AMRAP workout Dumbbell will be held with both hands across the chest for these reverse lunges Pick a weight that you can complete the 30 alternating lunges in one unbroken set Movement Subs for DU are :60 DU practice of 90 singles WARM-UP Warmup Set 1 20 Double Unders 10 Alt. Reverse Lunges 5 Reverse Burpees Performed With Lighter Weight Warmup Set 2 10 Double Unders 10 Alt. Reverse Lunges 3 Reverse Burpees Performed With Workout Weight Metcon (AMRAP – Rounds and Reps) AMRAP 18: 60 plate hops 30 “Odd-Object” Reverse Lunges 15 Reverse BurpeesBELLHOUSE VIDEO: https://www.youtube.com/watch?v=-GCNdUCojHE STIMULUS Using an Odd Object in this longer AMRAP workout For plate hops choose something that is about 1-2 inches...Read more

Bell House Fitness – CrossFit Metcon (Time) For Time: 50-40-30-20-10: Sit-ups 50-40-30-20-10: Push-ups 25-20-15-10-5: Strict Pull-upsBELLHOUSE VIDEO: https://youtu.be/T2BhDVguDLc STIMULUS Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups For example You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc. Score for this workout will be total time of completion Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning Always prefer planned breaks over forced breaks Consider breaking the larger sets of push-ups and pull-ups into 3 or 4 sets to allow for bigger sets when we get into the smaller rep counts WARM-UP 2 Rounds For Quality: 30 Second Hollow Hold 200 Meter Jog 10 PVC Pass Throughs * Video 5 Inchworm to Push-ups Video *Use broomstick, or towel/band Metcon (Time) For Time: 50-40-30-20-10: Sit-ups 50-40-30-20-10: Push-ups...Read more