Bell House Fitness – CrossFit Metcon (Time) 5 Rounds For Time: 400m Run 30 DB Goblet Thrusters 30 Lateral Hops over DBBELLHOUSE VIDEO: https://www.youtube.com/watch?v=sE4VDFXhjHU STIMULUS In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the goblet thrusters Goblet Thrusters will be completed with a single dumbbell held with a hand on either end of the dumbbell Choose a weight that will allow for thrusters to be completed in 1-2 sets WARM-UP For Quality 2 rounds 100m Jog 6 Inchworms 6 DB Strict Press 6 Broad Jumps Metcon (Time) 5 Rounds For Time: 400m Run 30 “Odd-Object” Thrusters 30 Lateral Hops over “Odd-Object”Bellhouse Video : https://www.youtube.com/watch?v=sE4VDFXhjHU STIMULUS In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds Run at a...Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15: 20 Single Arm Dumbbell Snatches 40 Double Unders 20 Burpees 40 Double UndersSTIMULUS Looking to complete 5+ rounds in this 15 minute AMRAP Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken The main thing to consider today is how to attack the burpees, this is likely where people will get held up Aim to complete the double unders unbroken WARM-UP 2 Rounds 30 single unders 1:00 Active Spidermans 15 Air Squats 10 DB strict press Metcon (AMRAP – Rounds and Reps) AMRAP 15: 20 “Odd-Object” Ground-to-Overhead 20 Lateral Hops over “Odd-Object” 20 Burpees 20 Lateral Hops over “Odd-Object”STIMULUS Looking to complete 5+ rounds in this 15 minute AMRAP Set up the “Odd-Object” add a moderare-heavy weight that will allow you to complete the set unbroken The main thing...Read more

Bell House Fitness – CrossFit Metcon (No Measure) Couch Stretch: 2 Minutes Each Side https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be Pike Stretch: 2 Minutes https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be Child’s Pose: 1 Minute https://www.youtube.com/watch?v=ouJNCFQ1mRM&feature=youtu.be Pigeon Pose: 2 Minutes Each Side https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.beRead more

Bell House Fitness – CrossFit Metcon (No Measure) On the 5:00 x 6 Rounds: 10 Alternating Single Dumbbell Power Clean and Jerk 400 Meter Run 100 Meter Single Dumbbell Farmers CarrySTIMULUS 6 intervals total, starting every 5:00 Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00 Aim is to push our paces here, given work rest, but to be consistent across all The alternating single dumbbell power clean and jerk will begin on the ground in between the legs The movement will move to the shoulder and then finish over head Record all five times to gauge pacing WARM-UP 3 Sets 1 Minute Jog In Place 10 DB Swings (eye level) 15 AbMat Sit-ups 20 Air Squats Metcon (No Measure) On the 5:00 x 6 Rounds: Wearing Back Pack: 15 Pushups 15m Walking Lunge 400m RunSTIMULUS 6 intervals total, starting every 5:00 Starting times are 0:00, 5:00, 10:00, 15:00,...Read more

Bell House Fitness – CrossFit Metcon (Time) “Deck of Cards” Spades – Goblet Squats Clubs – Burpees Diamonds – Sit-Ups Hearts – Single Arm DB SnatchesBELLHOUSE VIDEO: https://www.youtube.com/watch?v=qhdHgR3fn2U WARM-UP 3 Rounds: 30 Seconds Samson Stretch 15 Glute Bridges 30 Seconds Cossack Squats 15 Air Squats Metcon (Time) “Deck of Cards” (No Equipment Version) Spades – Odd-Object Squats Clubs – Odd-Object to Shoulder Hearts – Sit-Ups Diamonds – BurpeesWARM-UP 3 Rounds: 30 Seconds Samson Stretch 15 Glute Bridges 30 Seconds Cossack Squats 15 Air SquatsRead more