Bell House Fitness – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Face Pulls 10 Banded Glute Bridges -into- 3 sets: 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 5 inch Worms 2. Strength Prep 5 sets x 1 Deadlift @90% of 1RM *Complete 1 set every 2:00 3. Workout Prep Take a few minutes to build up to your top weight in 4-5 sets. Practice a few wall walks while building. Deadlift 5 sets x 1 Deadlifts @90% of 1RM * Complete a set on the 2 minutes Moreton Bay Bug (Time) Freedom (RX’d) Teams of 2 12 Wall Walks 24 Power Cleans (115/85) 10 Wall Walks 20 Power Cleans (135/95) 8 Wall Walks 16 Power Cleans (155/105) 6 Wall Walks 12 Power Cleans (185/125) 4 Wall Walks 8 Power Cleans (205/135) 2 Wall Walks 4 Power Cleans (225/155) (KG conv: 50/35, 60/45,...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) Dakota Freedom (RX’d) 4 Rounds 20/16 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side) (KG conv: 22.5/15) Independence 4 Rounds 16/13 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side) (KG conv: 15/10) Liberty 4 Rounds 12/10 Calorie Ski (or Row) 10 Single Arm Push Press (light) (each side) Target Time: 8-10 minutes Time Cap: 14 minutes Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) BikeErg: Part 1: LT + Part 2: CNS Part 1: 3x (3:30 at RPE5.5, 30 Sec at RPE1) -Rest 3 Min- 3x (1:45 at RPE5.5, 15 Sec at RPE1) Total: 21 Min Optional Part 2 (Recommended) 2 Sets 30 Sec, D1 at RPE9, Rest 30 Sec 20 Sec,...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 45 Second Bike (increase pacing) 5 Kettlebell Russian Swings (eye level) 5 Inch Worms 5 Bench Press (empty bar-build across sets) 2. Strength Prep 5 sets x 3 Bench Press @80% of 1RM * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Air Bike 5 Kettlebell Swings 1 Wall Walk Bench Press 5 sets x 3 Bench Press @80% of 1RM * Complete a set on the 2 minutes * Workout (Checkmark) Old Logan Freedom (RX’d) Every 1:00 (4 rounds) Min 1: 12/10 Calorie Air Bike Min 2: 16 Kettlebell Swings (53/35) Min 3: 12/10 Calorie Air Bike Min 4: 4 Wall Walks Min 5: 12/10 Calorie Air Bike Min 6: Rest (KG conv: 24/16 KB) Independence Every 1:00 (4 rounds) Min 1: 10/8 Calorie Air Bike...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 45 Second Bike (increase pacing) 5 Kettlebell Russian Swings (eye level) 5 Inch Worms 5 Bench Press (empty bar-build across sets) 2. Strength Prep 5 sets x 3 Bench Press @80% of 1RM * Complete a set on the 2 minutes * 3. Workout Prep 1 set: 5/4 Calorie Air Bike 5 Kettlebell Swings 1 Wall Walk Strength/Accessory Bench Press 5 sets x 3 Bench Press @80% of 1RM * Complete a set on the 2 minutes * Workout Workout (Checkmark) Old Logan Freedom (RX’d) Every 1:00 (4 rounds) Min 1: 12/10 Calorie Air Bike Min 2: 16 Kettlebell Swings (53/35) Min 3: 12/10 Calorie Air Bike Min 4: 4 Wall Walks Min 5: 12/10 Calorie Air Bike Min 6: Rest (KG conv: 24/16 KB) Independence Every 1:00 (4 rounds) Min 1: 10/8...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets 10 Dynamic Squat Stretches 10 Ring Rows 25ft Bear Crawl 10 Banded Shoulder Press 2. Workout Prep 2 sets: 5 Wall Balls 3 Pull Ups (or 3 jumping pull-ups) 2 Chest to Bar (or 2 jumping chest to bar) 1 Bar Muscle Up (or 1 burpee) Workout (Time) De-Calf Freedom (RX’d) 40 Wall Balls (20/14) 30 Pull Ups 30 Wall Balls (20/14) 20 Chest to Bar Pull Ups 20 Wall Balls (20/14) 10 Bar Muscle Ups (KG conv: 9/6 WB) Independence 30 Wall Balls (20/14) 25 Pull Ups 20 Wall Balls (20/14) 15 Chest to bar Pull Ups 15 Wall Balls (20/14) 5 Bar Muscle Ups (KG conv: 9/6 WB) Liberty 30 Wall Ball Thrusters (light) 20 Ring Rows 20 Wall Ball Thrusters (light) 15 Jumping Pull Ups 15 Wall Ball Thrusters (light) 10...Read more