Bell House Fitness – CrossFit Metcon (No Measure) 3 Rounds, Not for Time: 50 4-Count Flutter Kicks 40 Single Arm Bent Over Rows (20 each) 30 Weighted Glute Bridges 20 Weighted Sit-Ups *Using Dumbbell or Odd-ObjectMOVEMENT VIDEO Dumbbell Flutter Kicks https://www.youtube.com/watch?v=pluKMforQr4&feature=youtu.be Warm-up (No Measure) Upper Body Mobility Wrist Stretches: 30 Seconds Each Direction https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be Pec Stretch on Wall : 1-2 Minutes Each Side https://www.youtube.com/watch?v=_Fo1Jva3tGc Puppy Pose: 2 Minute Hold https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be Lower Body Mobility Spiderman Hold: 3 Minutes Each Side https://www.youtube.com/watch?v=bsOCVF96r10&feature=youtu.be Happy Baby: 2 Minute Hold https://www.youtube.com/watch?v=UcEe1KLTTrs&feature=youtu.be Plantar Stretch: 2-3 Minute Hold https://www.youtube.com/watch?v=6DnWDFOL1iY&feature=youtu.be Butterfly Stretch: 2 Minute Hold https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be Squat Hold: 3 Minutes https://www.youtube.com/watch?v=OGX6HruOy0s&feature=youtu.beRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18: 10 Strict Toes to Bar 20 Alternating Dumbbell Power Snatches 60 Double-UndersSTIMULUS Using a single dumbbell in this longer AMRAP workout Pick a weight that you can complete the snatches with 1 break MAX each round For the strict toes to bar choose a number and height for feet that allows you to stay as strict as possible Aim to complete the double unders in 1-2 sets FInd a moderate pace through the whole workout that allows you to attack the strict toes to bar with precise quality Let’s use a break-up strategy on the strict toes to bar that maintains technical movement patterns throughout this 18 minute workout Sub for Toes to Bar: Toe Raises https://www.youtube.com/watch?v=Q7T1s_CQ8TM&feature=youtu.be WARM-UP 50 Single Unders 50 Double Unders 3 Rounds: 30 Seconds Samson Stretch 15 Glute Bridges 30 Seconds Cossack Squats...Read more

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