Bell House Fitness – CrossFit Warm-up 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 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...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps 2. Workout Prep 3 sets 2 Power Cleans (build in weight) 2 Box Jump Overs (build in height) Workout (Time) Yellowstone Freedom (RX’d) 1-3-5-7-5-3-1 Power Cleans (185/135) 2-6-10-14-10-6-2 Box Jump Overs (30/24) (KG conv: 83/61) * This is a repeat workout from 12/16/2021 Independence 1-3-5-7-5-3-1 Power Cleans (155/105) 2-6-10-14-10-6-2 Box Jump Overs (24/20) (KG conv: 70/48) Liberty 1-3-5-7-5-3-1 Dumbbell Power Cleans (moderate) 2-6-10-14-10-6-2 Step Up and Overs (20/16) Target time: 8-10 minutes Time cap: 12 minutes Mayhem Mini-Pump –Glutes and Shoulders (Checkmark) 4 Rounds 10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7 10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7 -Rest 1 min between...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7 min AMRAP 3 Clean Deadlifts 3 Muscle Cleans 3 Shoulder Press 3 Low Box Jumps 2. Workout Prep 3 sets 2 Power Cleans (build in weight) 2 Box Jump Overs (build in height) Workout Workout (Time) Yellowstone Freedom (RX’d) 1-3-5-7-5-3-1 Power Cleans (185/135) 2-6-10-14-10-6-2 Box Jump Overs (30/24) (KG conv: 83/61) * This is a repeat workout from 12/16/2021 Independence 1-3-5-7-5-3-1 Power Cleans (155/105) 2-6-10-14-10-6-2 Box Jump Overs (24/20) (KG conv: 70/48) Liberty 1-3-5-7-5-3-1 Dumbbell Power Cleans (moderate) 2-6-10-14-10-6-2 Step Up and Overs (20/16) Target time: 8-10 minutes Time cap: 12 minutes Strength/Accessory Mayhem Mini-Pump –Glutes and Shoulders (Checkmark) 4 Rounds 10 GHD Hip Raise (Or Russian Kettlebell Swings) @ moderate weight – maintain quality RPE 7 10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7 -Rest...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes * 2-3 times through, focus on footwork and finishing the pull 2. Strength Prep 5 sets x 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch *Build to a Heavy Unbroken Complex across 5 working sets 3. Workout Prep 2 sets: 3 Toes to Bar 3 Overhead Squats (build in weight) 10 Double Unders 3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets *Build to a Heavy Unbroken...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) * 5 minutes * 2-3 times through, focus on footwork and finishing the pull 2. Strength Prep 5 sets x 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch *Build to a Heavy Unbroken Complex across 5 working sets 3. Workout Prep 2 sets: 3 Toes to Bar 3 Overhead Squats (build in weight) 10 Double Unders Strength/Accessory 3 Position Power Snatch (Ground, Below the Knee, Above the Knee) 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets *Build to a...Read more