Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass-Throughs 10 Banded Good Mornings -into- 3 sets 30-second Row 5 Deadlifts (empty bar) 5 Front Squats (empty bar) 5 Push Press (empty bar) 5 Thrusters (empty bar) 4 Box Step Ups (each side) 2. Strength Prep 5 Deadlifts x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 20-second Row (Build in pace) 4 Box Jump Overs 2 Thrusters (build in weight) Deadlift 5 Deadlifts x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Steve Rogers (4 Rounds for reps) Freedom (RX’d) 4 Sets 2:00 AMRAP 200/175m Row 12 Box Jump Overs (20) Max Thrusters (95/65) -rest 2:00 between sets- (KG conv: 43/29 Thrusters) Independence 4 Sets...Read more

Bell House Fitness – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass-Throughs 10 Banded Good Mornings -into- 3 sets 30-second Row 5 Deadlifts (empty bar) 5 Front Squats (empty bar) 5 Push Press (empty bar) 5 Thrusters (empty bar) 4 Box Step Ups (each side) 2. Strength Prep 5 Deadlifts x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 20-second Row (Build in pace) 4 Box Jump Overs 2 Thrusters (build in weight) Strength/Accessory Deadlift 5 Deadlifts x 5 sets @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes * Workout Steve Rogers (4 Rounds for reps) Freedom (RX’d) 4 Sets 2:00 AMRAP 200/175m Row 12 Box Jump Overs (20) Max Thrusters (95/65) -rest 2:00 between sets- (KG conv: 43/29 Thrusters)...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes, 2-3 Ttimes through * Focus on footwork and finishing the pull 2. Strength Prep Every Minute (10:00) 5 Power Clean and Push Jerks (+5lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 2 sets: 10ft Overhead Walking Lunge (Right) 10ft Overhead Walking Lunge (left) 4 Toes to Bar 2 Burpee Over Dumbbell 4 Alternating Dumbbell Snatch Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+5lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes, 2-3 Ttimes through * Focus on footwork and finishing the pull 2. Strength Prep Every Minute (10:00) 5 Power Clean and Push Jerks (+5lbs total from Wk1) – Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 2 sets: 10ft Overhead Walking Lunge (Right) 10ft Overhead Walking Lunge (left) 4 Toes to Bar 2 Burpee Over Dumbbell 4 Alternating Dumbbell Snatch Strength/Accessory Power Clean + Push Jerk Every Minute (10:00) 5 Power Clean and Push Jerks (+5lbs total from Wk1) – Use lightweight that can be cycled smoothly...Read more

Bell House Fitness – CrossFit Jonagold (Time) Freedom (RX’d) 3 rounds 1000/850m Bike Erg (Or 25/20 Calorie Air Bike) 10 Strict Weighted Chin Ups (35/25) (KG conv: SWCU 15/10) Independence 3 rounds 1000/850m Bike Erg (Or 25/20 Calorie Air Bike) 10 Strict Weight Chin Ups (25/15) (KG conv: SWCU 10/7) Liberty 3 rounds 750/675m Bike Erg (Or 15/12 Calorie Air Bike) 10 Jumping Chin Ups Target time: 10-12 minutes Time cap: 15 minutes Option 2: Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m sprint Bike Workout (Distance) Part 1 3 Sets 4x (75 Sec at RPE6, 45 Sec at RPE3) *Rest 90 Sec between sets. Total: 27 Min Optional Part 2 (Recommended) 3 Sets 15 Sec Standing, D8-10 at RPE9-10 1 Min at RPE1-2 15 Sec Seated, D8-10 at RPE9-10 1 Min at RPE1-2 15 Sec Seated, D1 at RPE9-10 *Rest 3...Read more