Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep -with partner- 3 sets: 20-second Assault Bike (build in pace- each) 100m Run (build in pace- each) Workout (AMRAP – Rounds and Reps) Affiliate Version of “Bike/5k” Freedom (RX’d) Teams of 2 20:00 AMRAP 160/130 Echo Bike Cals 3200m Run ** Share the work, one athlete works at a time. For scoring, every 200m run = 1 rep. ** Independence Teams of 2 20:00 AMRAP 130/100 Echo Bike Cal 2400m Run Liberty Teams of 2 20:00 AMRAP 80/65 Echo Bike Cal 1600m Run Target number of Rounds: 1 round Minimum number of Rounds before scaling: 220/180 reps (this equals 2000m on the run) Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose ()Read more

Bell House Fitness – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) 5 minutes, 2-3 times through Focus on footwork and finishing pul 2. Strength Prep 5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk) * Complete a set every 1:30 * -into- 3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk) * Rest as needed between sets * 3. Workout Prep 2 sets: 10ft Dumbbell Walking Lunge (build in weight) 1 Rope Climb (half way up) 2 Dumbbell Clean and Jerks (build in weight) 3 Position Squat Clean High Hang, Above...Read more

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 (This is strength prep) 2-3 Times through Focus on footwork and finishing pull 2. Strength 5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch) * Complete a set every 1:30 * -into- 3 sets: 2 Overhead Squats (@80% of 1RM Snatch) * Rest as needed between sets * 3. Workout Prep 3 sets: 5/4 Calorie Row 3 Sandbag Squats (build in weight) 3-Position Power Snatch High Hang Power Snatch + Hang Power Snatch + Power Snatch5 sets: 1 High Hang Power Snatch...Read more

Bell House Fitness – CrossFit Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunIndependence: 6 rounds for time 30 air squats 19 power cleans (115/75) 5 strict pull ups OR 7 kipping pull ups 400m run Liberty: 4 rounds for time 20 air squats 10 power cleans (light) 10 ring rows 200m runRead more

Bell House Fitness – CrossFit Workout Option 1 Workout 1 (Time) “Hey Mikey, if you can hear me….run!!” Freedom (RX’d) 7 Rounds 7 Deadlifts (185/125) 7 Handstand Push Ups (KG conv: 83/56 DL) Independence 7 Rounds 7 Deadlifts (155/105) 7 Handstand Push Ups + 1 Abmat (KG conv: 70/48 DL) Liberty 7 Rounds 7 Dumbbell Deadlifts (light) 7 Push Ups Target TIme: 7-9 minutes Time Cap: 12 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 Lactate Threshold Main Set #1 3 Sets 10 Sec Seated, D5 at RPE10, Max RPM 10 Sec Standing, D5 at RPE10, Max RPM *Rest 20 Sec at RPE1-2 after all reps. Main Set #2 5 Min at RPE5 (or 85 RPM) 3 Min at RPE1-2 (Any RPM) 8x (30 Sec at RPE10, 15 Sec at RPE3) 3...Read more