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

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