Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire hydrants (each) 10 Banded Squats 20 Line Hops -into- 6:00 Amrap 1x50ft Shuttle Run 5 Deadlifts (empty bar) 5 Front Squats 10 Hollow Rocks 10 Roll and Reach 2. Strength Prep 5 sets x 3 Deadlifts @80% of 1RM * Complete a set on the 2 minutes * 3. Workout Prep 2 sets: 1x50ft Shuttle Run 2 Front Squats (build in weight) Strength/Accessory Deadlift Deadlift 5×3 5 sets x 3 Deadlifts @80% of 1RM * Complete a set on the 2 minutes * Workout Workout (5 Rounds for time) Pour Some Sugar on Me Freedom (RX’d) 5 Sets (1 set every 2:30) 8x50ft Shuttle Runs 12 Front Squats (135/95) (KG conv: 61/43) * Each shutle run rep = 25ft down, 25ft back (50ft total) Independence 5 Sets (1 set every 2:30) 8x50ft Shuttle...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pass Throughs 10 Banded Face Pulls 10 Banded Fire Hydrants -into- 3 sets: 3 Inch Worms 10 Hang Alternating Dumbbell Snatch (light) 10 Kip Swings on Rings or Bar 5 Wall Ball Thrusters 2. Workout Prep 2 sets: 3 Hand Release Push Ups 4 Dumbbell Snatches (build-in weight) 3 Toes to Rings 4 Wall Balls Workout (Time) Thunderstruck Freedom (RX’d) 7 Rounds 10 Hand Release Push Ups 10 Dumbbell Snatches (50/35) 10 Toes to Ring (OR 10 Toes to Bar) 10 Wall Balls (20/14) (KG conv: 22.5/15 DB, 9/6 WB) Independence 7 Rounds 7 Hand Release Push Ups 7 Dumbbell Snatches (50/35) 7 Toes to ring (OR 8 Toes to Bar) 7 Wall Balls (20/14) (KG conv: 22.5/15 DB, 9/6 WB) Liberty 5 Rounds 10 Bar Push Ups 10 Dumbbell Snatches (light) 10 Hanging Knee...Read more

Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pass Throughs 10 Banded Face Pulls 10 Banded Fire Hydrants -into- 3 sets: 3 Inch Worms 10 Hang Alternating Dumbbell Snatch (light) 10 Kip Swings on Rings or Bar 5 Wall Ball Thrusters 2. Workout Prep 2 sets: 3 Hand Release Push Ups 4 Dumbbell Snatches (build-in weight) 3 Toes to Rings 4 Wall Balls Workout Workout (Time) Thunderstruck Freedom (RX’d) 7 Rounds 10 Hand Release Push Ups 10 Dumbbell Snatches (50/35) 10 Toes to Ring (OR 10 Toes to Bar) 10 Wall Balls (20/14) (KG conv: 22.5/15 DB, 9/6 WB) Independence 7 Rounds 7 Hand Release Push Ups 7 Dumbbell Snatches (50/35) 7 Toes to ring (OR 8 Toes to Bar) 7 Wall Balls (20/14) (KG conv: 22.5/15 DB, 9/6 WB) Liberty 5 Rounds 10 Bar Push Ups 10 Dumbbell Snatches (light) 10...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3 Rounds 10 Banded Pull Aparts 10 Banded Shoulder Press -into- 6 min AMRAP 5 Wall Balls Front Squats 5 Wall Ball Push Press 5 Bench Press (empty-build across sets) 3 Inch Worms 5 Kip Swings 2. Strength Prep 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes 3. Workout Prep 2 sets: 5 Wall Balls 3 Pull Ups Bench Press 5 sets of 5 Bench Press @70% of Heavy Single (Week 1) * Complete a set on the 2 minutes REGIONALS 16.3 (Time) Freedom (RX’d) 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups (KG conv: 9/6 WB) Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.“ You can’t have Thanksgiving without Turkey” REGIONALS 16.3...Read more

Bell House Fitness – CrossFit Workout Option 1 Workout (Distance) “I guess what I’m trying to say is, I’m very thankful that all your Thanksgivings sucked” Freedom (RX’d) Every 2:00 (10 sets) 20-second Max Calorie Air Bike *Stay on the bike and pedal slowly until the next 2:00. **Scored by total calories Independence No Change to Workout Liberty No Change to Workout Target Calories every 20-seconds: 8+ Calories 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) Bike Erg Main Workout: 5 Min at RPE6, 90 Sec Rest 15 Sec at RPE8, 1 Min at RPE2 30 Sec at RPE8, 1 Min at RPE2 4 Min at RPE6, 90 Sec Rest 45 Sec at RPE8, 1 Min at RPE2 60 Sec at RPE8, 1 Min at RPE2 3 Min at RPE6, 90 Sec Rest 75 Sec...Read more