Bell House Fitness – CrossFit 12.29.22 (4 Rounds for calories) RX EMOM 5: :30calorie machine row EMOM 5: :45calorie machine row Rest 1:00 EMOM 5: :30calorie machine bike EMOM 5: :45calorie machine bike INTERMEDIATE Same as Rx’d BEGINNER Same as Rx’d SKILL WORK Pre-workout: Every 1:00 x 4 sets: 1) Max Bicep Curls 2) Max...Read More
Bell House Fitness – Home Gym 12.29.22 (Distance) EQUIPMENT EMOM 5: :20 run EMOM 5: :30 run EMOM 5: :40 run EMOM 5: :50 run BODYWEIGHT Same as equipment option. WORKOUT NOTES Maximize distance for each interval. Bodyweight workout that starts with faster paces and slows towards the end. Moderate running speeds as needed to...Read More
Bell House Fitness – Lifting 12.28.22 MAIN LIFT Every 1:30 for 10 sets: 1 pause overhead squat – Hold the bottom of the squat for :10. SCORE:LOAD NOTES Start between 30-40% of your 1-rep max overhead squat. Add load only if you feel strong and stable, but do not exceed 70% of your 1-rep max....Read More
Bell House Fitness – Home Gym 12.28.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 8: 2 wall walks 5 deficit DB deadlifts BODYWEIGHT AMRAP 8: 2 wall walks 3 left-leg single-leg squats 3 right-leg single-leg squats WORKOUT NOTES 8+ rounds. The deficit DB deadlift is performed with ALL FOUR heads of the DB touching the...Read More
Bell House Fitness – CrossFit 12.27.22 (Time) RX For time: 30-25-20-15-10: GHD sit-ups 100-80-60-40-20: Double-unders Mod 1) For time: 30-25-20-15-10: GHD sit-ups (to parallel) Double-unders Mod 2) For time: 30-25-20-15-10: Sit-ups Single-unders SKILL WORK Post-workout: Accumulate: 50 back extensionsRead More
Bell House Fitness – Home Gym 12.27.22 (Time) EQUIPMENT For time: 30-25-20-15-10: Weighted sit-ups 100-80-60-40-20: Double-unders BODYWEIGHT For time: 30-25-20-15-10: Weighted sit-ups 100-80-60-40-20: Lateral hops over a line WORKOUT NOTES 10:00-15:00. Light load for the sit-ups (20 lb or less). Scale to unweighted sit-ups, 50% or 25% double-unders, or 2x single-unders. WARM-UP EMOM 3: Min....Read More
Bell House Fitness – Home Gym 12.26.22 (Time) EQUIPMENT 2 rounds for time: 50 DB snatches 50 single-DB thrusters BODYWEIGHT 2 rounds for time: 50 weighted ground-to-overheads 50 weighted thrusters WORKOUT NOTES 10:00-12:00. Light-to-moderate DB (35/50 lb). Use one DB. Reduce DB load as needed. WARM-UP 2 sets: 10 alternating scorpion stretches 10 laying hip...Read More
