WOD

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) “Nailed it” Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 10 Rounds 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/25s) (KG conv: 15/10 DBs) Liberty 5 Rounds 10 Dumbbell Bench Press (light) 10 Dumbbell Deadlifts (light) Target Time: 9-11 minutes Time Cap: 15 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) Bike Erg Interval 3 Min Increasing Ramp from RPE3 to RPE5 to RPE7 to RPE9 (or 75, 85, 95, 105 RPM) 3 Min Decreasing Ramp from RPE8 to RPE6 to RPE4 (or 100, 90, 80 RPM) 3 Min at RPE3 (or 75 RPM) 90 Sec at RPE5 (or 85 RPM) 60 Sec at RPE7 (or 100+ RPM) 30 Sec at RPE10...
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Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Heart Rate P1 – :30 row P2 – 10 strict sit ups P1 – :30 row P2 – 10 abmat sit ups P1 – :30 bike P2 – 10 up downs P1 – :30 bike P2 – 10 burpees 2. Workout Prep With partner: 20 second row (each) 5 abmat sit-ups (each) 20 second bike (each) 5 burpees (each) Workout (2 Rounds for reps) “Guys Grocery Games” Freedom (RX’d) Teams of 2 12:00 AMRAP 2000/1600m Row – shared between partners Max Abmat sit-ups – one athlete works at a time -1:00 rest- 12:00 AMRAP 96/77 Bike cals – shared between partners Max Burpees – one athlete works at a time Independence Teams of 2 12 min AMRAP 1600m/1400m Row – shared between partners Max abmat sit-ups -1 min rest- 12 min AMRAP 60/48 Bike cals – shared between partners...
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Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip halo -into- Every 1:00 (8:00) 10 Plate Hops 5 Dumbbell Deadlifts (Light) 2 Up Downs 2. Workout Prep 2 sets 20 sec. Air Bike (workout pace) 20 ft Farmer Carry (start light and add weight on the second set) Workout (6 Rounds for distance) Cupcake Wars Freedom (RX’d) 2:00 Amrap (6 sets) 20/15 Calorie Air Bike Max Distance Farmers Carry (DBs 70s/50s)(Or Kettlebells (70s/53s) -Rest 1:00 Between sets- (KG conv: 32.5/22.5 DBs, 32/24 KBs) Independence 2:00 Amrap (6 sets) 15/12 Calorie Air Bike Max Distance Farmers Carry (2x50s/2x35s) -Rest 1:00 between sets – (KG conv: 22.5/15) Liberty 2:00 Amrap (6 sets) 1:00 Air Bike Max Distance Farmers Carry (2x35s/2x25s) -Rest 1:00 between sets – (KG conv: 15/10) Target Distance each set: 150ft + Minimum Distance before scaling: 100ft Ejercicio Libertad (RX) 2:00 Amrap (6 series)...
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Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 5 Roll and Reach 10 Alternating V-Ups 10-second Hand Stand Hold 10 Single Arm Dumbbell Shoulder Press (each) 2. Strength Prep Shoulder Press: – Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM. 3. Workout Prep 2 sets: 4 Toes to Bar 1 Wall Walk Shoulder Press Shoulder Press 1×10 – Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM. Workout (Time) “Worst Cooks in America” Freedom (RX’d) 4 Rounds 20 Toes to Bar 4 Wall Walks Independence 4 Rounds 15 Toes to Bar (Or 20 Knees to Elbows) 3 Wall Walks Liberty 4 Rounds 15 Hanging Knee Raises...
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Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 30-seconds Single Unders 10 Deadbugs 5 Deadlifts (empty bar) 5 Hang Muscle Cleans (empty bar) 5 Back Squats (empty bar) 2. Strength Prep Back Squat: – Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM. 3. Workout Prep 2 sets: 3 Deadlifts (build in weight) 3 Hang Power Cleans (build in weight) 10 Double Unders 10ft Walking Lunge Back Squat Back Squat 1×10 – Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM. Workout (AMRAP – Rounds and Reps) “Beat Bobby Flay” Freedom (RX’d) AMRAP 15 Minutes 20 Deadlifts (115/80) 50 Double Unders 100ft Walking Lunge (32...
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