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

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