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

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 5 Strict Pull-Ups 10 Pushups 15 Air Squats 30 Double-UndersBELLHOUSE VIDEO: https://www.youtube.com/watch?v=PPF61dwupbA Stimulus “Cindu” alternates between upper body pull, and upper body push, lower body push, and conditioning Let’s break these up in a way that you would if you were completing 15 rounds for time The big things to consider are the upper body movements The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout If you need a quick break here, think about going 3-2 The push-ups can add up over these rounds Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent The air squats help you pace out workout and provide a break for the upper half Move at a pace through those that allows you to thrive...Read more