WOD

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (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. Workout Prep 3 sets: 10 Double Unders 2 Power Snatch (build in weight) Workout (Time) McAlister’s Deli Freedom (RX’d) 50-40-30-20-10 Double Unders 5-4-3-2-1 Snatch (165/110) (KG conv: 75/50) Independence 50-40-30-20-10 Double Unders 5-4-3-2-1 Snatch (135/95) (KG conv: 61/43) Liberty 50-40-30-20-10 Single Unders 10-8-6-4-2 Dumbbell Snatch (moderate) Target time: 6-7 minutes Time cap: 10 minutes Standing Alternating DB Curl + Single DB Double Head Curl *Rest 1:00-1:30 b/t sets Focus: grasp a moderate weight dumbbell in each hand. Keep dumbbells slightly in front...
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Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s + Hip Halo -into- 3 sets: 30-second Row 5 Deadlifts (empty bar – build across sets) 10 Deadbugs 10 Roll and Reach 5 Kipping Knee Raises 2. Strength Prep We will be working back and forth between Deadlift and Deficit Strict Handstand Push-Ups. 3. Workout Prep 1 set: 5 Wall Balls 4 Toes to Bar 5/4 Calorie Row Deadlift 5 sets x 1 Deadlift @80-90% of 1RM * Rest as needed between sets * Strict Deficit Handstand Push-ups 5 Sets: 50-60% reps of Max Unbroken Reps (SHSPU) -The prescribed deficit is 4” for men and 2” for women. -Record your score as your highest set. Comment with reps in each set- Workout (Time) Blimpie Freedom (RX’d) 50 Wall Balls (20/14) 30 Toes to Bar 50/40 Calorie Row 30 Toes to Bar 50 Wall Balls (20/14) (KG conv:...
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Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets: 5 Bench Press (empty bar – build across) 10 Plate toe touch (each side) 3 Box Step Up (each side) 30-sec run (easy pace) 2. Strength Prep We will be working back and forth between Bench Press and Box Jumps. 3. Workout Prep 2 sets: 5 Ring Row 3 Bench Press (build in weight) 4 Dumbbell Box Steps Bench Press 5 sets x 1 Bench Press @80-90% of 1RM *rest as needed between sets* High Box Jumps (Distance) 5 sets x 3 High Box Jumps *4-6” below max height for 1 rep Workout (4 Rounds for reps) Firehouse Subs Freedom (RX’d) 4 Sets: 3:00 AMRAP 15 Ring Rows (Or Bent Over Dumbbell Rows) 15 Dumbbell Bench (50s/35s) *Max Single Dumbbell Box Step Ups (50/35) (24/20) -rest 2:00 between sets- (KG conv:...
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Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 6:00 AMRAP 30 sec bike (easy) 20 sec bike (mod) 10 sec bike (hard) 5 Deadlifts (empty bar – build across) 5 Plate Toes Taps (each side) 5 Up Downs + Box Jump 2. Workout Prep 1 set: 5/4 Calorie Bike 3 Deadlifts 2 Bar Facing Burpees -rest 1:00- 2 Bar Facing Burpees 3 Deadlifts 5/4 Calorie Bike Workout (2 Rounds for time) Jimmy John’s Freedom (RX’d) 3 rounds: 10/8 Calorie Bike 9 Deadlifts (185/125) 6 Bar Facing Burpees -rest 3:00- 3 rounds: 6 Bar Facing Burpees 9 Deadlifts (185/125) 10/8 Calorie Bike (KG conv: 83/56, Bike conv: 10/8 cal Echo Bike) Independence 3 rounds: 8/6 Calorie Bike 9 Deadlifts (155/105) 6 Bar Facing Burpees -rest 3:00- 3 rounds: 6 Bar Facing Burpees 9 Deadlifts (155/105) 8/6 Calorie Bike (KG conv: 70/48, Bike conv: 8/6...
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Bell House Fitness – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 3 sets: 6 up-downs to box step up (total) 10 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 1¼ Squats (empty bar) 2. Strength Prep We will be working back and forth between In the Hole Front Squats and Strict Weighted Chin-ups 3. Workout Prep 3 sets: 50m Run (build in pace) 3 Shoulder to Overhead (build in weight) Strength/Accessory In The Hole Front Squat * Change to pause front squat if unable to perform “in the hole.”5 sets x 1 In the Hole Front Squat @ 80-90% of 1RM * Rest as needed between sets * Strict Weighted Chin up 5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM * Rest as needed between sets * Workout Workout (Time) Jersey Mike’s Freedom (RX’d) 200m Run 18-15-12-9-6-3 Shoulder to Overhead (115/75)...
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