Bell House Fitness – CrossFit Metcon (Time) 3 Rounds For Time : 200m Run 20 Single Arm Hang Dumbbell Snatches 200m Run 20 Single Arm Dumbbell Power Cleans 200m Run 20 Single Arm Dumbbell Thrusters *On all DB movements, alternate hands every 5 repetitions.BELLHOUSE VIDEO: https://www.youtube.com/watch?v=q4vkA0iwLzc Stimulus Coupling running with a few of our dumbbell weightlifting movements We expect this workout to take 15-20 minutes On each of the 3 dumbbell movements we’ll alternate hands every 5 reps Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground Score is total time of completion Warm-Up 2-3 Sets 15 Knuckle DragsVideo 15 Glute Bridges Video 15 Air Squats Metcon (Time) 3 Rounds For Time: 200m Run 20 Odd-Object to Overhead 200m Run 20 Odd-Object...Read more

Bell House Fitness – CrossFit Metcon (Time) 5 Rounds For Time: 80 Double Unders 40 Sit-ups 20 Push-ups 10 Reverse BurpeesBELLHOUSE VIDEO: https://www.youtube.com/watch?v=zn9CdkZLIRo Stimulus 5 rounds for time for this longer conditioning piece Choose a double under number or variation that you can complete in no more then 2 sets each round Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5 Score will be time of completion Warm-Up EMOM 12: Minute 1: 30 Seconds Jump Rope Minute 2: 10 Cossack Squats (Alternating) Minute 3: 20 Step Back Lunges Minute 4: :30 Active DivebombersRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 15 Minutes: 2 Strict Pull-ups 2 Single Arm Dumbbell Squat Cleans 2 Dumbbell Facing Burpees 4 Strict Pull-ups 4 Single Arm Dumbbell Squat Cleans 4 Dumbbell Facing Burpees … * Continue adding 2 reps to each movement * Athlete’s choice on when to alternate hands on the single arm cleans.BELLHOUSE VIDEO: https://www.youtube.com/watch?v=OYH1_XHFtQo Stimulus Let’s see how far we can get in this 15 Minute workout After each set of burpees we’ll add 2 reps to each movement Athlete’s choice on when to alternate hands on the single arm cleans. Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns We want planned breaks here, and not to get forced into long breaks Warm-up For Quality: 2 Inchworms 2 Strict Pull-ups 2 Broad Jumps 4 Inchworms 4 Strict Pull-ups...Read more

Bell House Fitness – CrossFit Metcon (No Measure) Tabata: Single Arm Plank Glute Bridges Single Arm Plank Flutter Kicks *Single Arm plank alternates on each interval (right hand up, left leg up, then opposite on the next)GYM VIDEO: https://www.youtube.com/watch?v=wWp4io1jZfA Stimulus We’ll work through all 8 tabata rounds of a movement before moving on to the next movements A tabata is :20 Seconds of work :10 of rest You’ll spend 4 Minutes at each station You will have 4 scores for this workout, one for each movement Total workout time is 16 Minutes Warm-up 2-3 Sets 5 Inchworms 30 Second Hollow Hold 5 Shoulder Taps 30 Second Arch HoldRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) “Tic Tac Go” AMRAP 25: 10 Air Squats + 400m Run 20 Air Squats + 400m Run 30 Air Squats + 400m Run Continue to add (10) squats per roundVideo: https://m.youtube.com/watch?v=sndjDz1cXVY Stimulus Working through a longer 25 minute workout today After each run we’ll add 10 reps to our Air Squats Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round For ease let’s count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) * For Example * If you finish the round of 40 Air Squats + the 400m Run and get 10 squats into the next round your score will be 44+10 Warm-Up 2-3 Sets 200m Run 15 Glute Bridges Video https://www.youtube.com/watch?v=M7PynZBxSR0&feature=youtu.be 15 Knuckle DragsVideo https://www.youtube.com/watch?v=fCbgYvE8NYs&feature=youtu.beRead more