Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe or empty bar * 2. Strength 5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch), complete a set every 1:30 3 sets: 1 Overhead Squat (@90% of 1RM Snatch) 3. Workout Prep 2 sets: 3 Power Snatch (build-in weight) 100m Run (build-in pace) 3 Position Snatch High Hang, Above the Knee, Floor * 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch) Complete a set every 1:30 Hold on to the bar until all 3 reps are...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: 45-Second Row (build in pace) 5 Hand Release Push-ups 10 Alternating V-Ups 5 Up Downs 2. Workout Prep 3 sets: 5/4 Calorie Row (build in pace) 5 Bench press (build in weight) 5 V-Ups Workout (AMRAP – Rounds and Reps) Parmesan Garlic Freedom (RX’d) 20:00 AMRAP 15/12 Calorie Row 15 Bench Press (115/75) 15 V-Ups (KG conv: 52/34) Independence 20:00 AMRAP 12/10 Calorie Row 15 Bench Press (95/65) 18 Alternating V-Ups (KG conv: 43/29) Liberty 20:00 AMRAP 10/8 Calorie Row 10 Dumbbell Bench Press (light) 10 Sit ups Target number of Rounds: 9+ Rounds Minimum number of Rounds before scaling: 7 Rounds Mayhem Mini-Pump – Glutes (Checkmark) 4 rounds: 10 Weighted Hip Thrust @ moderate weight 10 Split Stance DB Romanian Deadlift (each side) @ moderate weight 10 GHD Hip Raise...Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks * perform with a PVC pipe or empty bar * 2. Strength 5 sets: 3 Position Squat Clean (high hang/hang/floor) @60-70% of 1RM Clean & Jerk, complete a set every 1:30 3 sets: 1 Push Jerk: @80-90% of 1RM Clean and Jerk 3. Workout Prep 2 sets: 2 Hang Squat Cleans (build-in weight) 2 Burpee Chest to Bar 3 Position Squat Clean 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean High Hang, Above the Knee, Floor5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk)...Read more

Bell House Fitness – CrossFit Workout 1 (Time) Penne Freedom (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders 30 Hang Dumbbell Clean and Jerk (50/35) 50 Crossovers (KG conv: 22.5/15 DBs) Independence 100 Single Unders 30 Hang Dumbbell Clean and Jerk (35/25) 60 Double Unders 30 Hang Dumbbell Clean and Jerk (35/25) 40 Crossovers (KG conv: 15/10 DBs) Liberty 150 Single Unders 30 Kettlebell Swings (light) 100 Single Unders 30 Kettlebell Swings (light) 50 Single Target TIme: 8-10 Minutes Time Cap: 14 minutesRead more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 4x25ft Shuttle Run 5 Kipping Knee Raises 2 Sandbag Deadlifts (light weight-practice) 2. Workout Prep 2 sets: 100m Run (build in pace) 5 Toes to Bar 1 Sandbag Clean (build in weight) Workout (Time) Lasagna Freedom (RX’d) 20 rounds with a partner (you go I go) 200m Run 10 Toes to Bar 3 Power Cleans (205/135) Independence 20 rounds with partner (you go I go) 150m Run 10 Knees to Elbows (Or 7 Toes to bar) 3 Power Cleans (165/115) Liberty 16 rounds with a partner 150m Run 10 Hanging Knee Raises 3 power clean light Mayhem Mini-Pump – Back and Biceps (Checkmark) 4 Rounds 10 Strict Pullups @ moderate weight – maintain quality 10 Double DB Standing Bent Over Row @ Moderate weight – maintain control and quality...Read more