Bell House Fitness – Home Gym 01.04.23 (Time) EQUIPMENT 3 rounds for time: 20 burpee object overs (30 in) 400-m run BODYWEIGHT Same as equipment option. WORKOUT NOTES 10:00-15:00. Tall object height (24/30 in). Reduce object height as needed to be able to jump clear over it, scale to step-overs, and reduce volume to 15...Read More
Bell House Fitness – CrossFit 01.03.23 (Time) RX For time: 45 chest-to-bar pull-ups 30 shoulder-to-overheads (125/185 lb) MOD 1) For time: 30 chest-to-bar pull-ups 30 shoulder-to-overheads (105/155 lb) MOD 2) For time: 45 ring rows 30 shoulder-to-overheads (55/75 lb) SKILL WORK (Weight) SKILL WORK Pre-workout: 5 sets: 3 shoulder-to-overheads – Build to a heavy set...Read More
Bell House Fitness – Home Gym 01.03.23 (Time) EQUIPMENT For time: 60 DB bent over rows 45 DB shoulder-to-overheads – Use two DBs. BODYWEIGHT For time: 75 sit-ups 50 handstand push-ups WORKOUT NOTES 10:00 or faster. Moderate-to-heavy DB load (35/50 lb or heavier). Use two DBs. Reduce DB load if possible, reduce reps to 45...Read More
Bell House Fitness – Home Gym 01.02.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 10 air squats 9 DB snatches, right arm 10 push-ups 9 DB snatches, left arm BODYWEIGHT AMRAP 10: 10 air squats 9 up-downs 10 push-ups 9 up-downs WORKOUT NOTES 5-7+ rounds. Light-to-moderate DB load (35/50 lb). Use one DB. Scale...Read More
Bell House Fitness – Lifting 01.02.23 MAIN LIFT 3 sets for load: 3 push presses 3 pause split jerks – Pause in the dip of the jerk for :01. 2 drop sets: 1 complex @ 95% 1 complex @ 90% NOTES This is Week 1 of a 4-week cycle focusing on building to a...Read More
Bell House Fitness – CrossFit 01.02.23 (AMRAP – Rounds and Reps) RX AMRAP 10: 10 air squats 9 DB snatches, right arm (35/50 lb) 10 push-ups 9 DB snatches, left arm MOD 1) Same as Rx’d MOD 2) AMRAP 10: 10 air squats 9 DB snatches, right arm (25/35 lb) 10 push-ups 9 DB snatches,...Read More
Bell House Fitness – CrossFit Back Rack Lunge (RX 7 sets for load: 6 back-rack reverse lunges (3/leg)) SKILL WORK Pre-workout: 1 set for max reps: Max unbroken double-unders or 2:00 max unbroken double-undersRead More
