Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP On a 5:00 clock: Jog – At the top of every minute complete 5 up-downs. 1 set: :30 hamstring stretch/side 12 walking-lunge steps :30 couch stretch/side 12 walking-lunge steps :30 calf stretch/side ACCESSORY EMOM 6: 10 alternating single-leg squats STRETCHING Accumulate: 2 sets: :30 standing...Read More
Bell House Fitness – CrossFit Metcon (Time) RX For time: 30 pull-ups 200 double-unders 30 chest-to-bar pull-ups Mod 1 For time: 20 pull-ups 2:00 double-unders 20 pull-ups Mod 2 For time: 20 jumping pull-ups 200 single-unders 20 ring rowsSKILL WORK Post-workout: On an 8:00 clock: Every 2:00 x 4 sets 4 weighted pull-upsRead More
Bell House Fitness – CrossFit Sumo Deadlift (5 sets for load: Sumo deadlifts 12-10-8-6-4) SKILL WORK Post-workout: 3 sets: 20 GHD hip extensions 20 GHD back extensionsRead More
Bell House Fitness – CrossFit Metcon (Time) RX For time: 42 GHD sit-ups 21 front squats (125/185 lb) 30 GHD sit-ups 15 front squats 18 GHD sit-ups 9 front squats Mod 1 For time: 21 GHD sit-ups 21 front squats (95/135 lb) 15 GHD sit-ups 15 front squats 9 GHD sit-ups 9 front squats Mod...Read More
Bell House Fitness – CrossFit Metcon (Time) RX For time: 400/500-m row 25 shoulder presses (75/115 lb) 400/500-m row 15 shoulder presses 400/500-m row 10 shoulder presses 400/500-m row – Each time the athlete breaks a set of shoulder presses they must row 100 m. Mod 1 For time: 300/400-m row 25 shoulder presses (65/95...Read More
Bell House Fitness – CrossFit Metcon See you all at Faith Family Church at 6:30 am for the Prayer Walk. We will begin our 3-mile walk at 7:00 am!! Metcon (Distance) For DistanceRead More
Bell House Fitness – Lifting Weightlifting MAIN LIFT Deadlift For load: 10 reps (107%) 12 reps (103%) 14 reps (98%) – Rest 3:00 between sets. Warm-up (No Measure) NOTES Welcome to week 5 of the Mechanics lifting cycle in which we are focused on building the base for our strength development. Today we are working...Read More
Bell House Fitness – CrossFit Metcon (Time) RX For time: 3-6-9-12-15-15-12-9-6-3: Deadlifts (105/155 lb) Box jump-overs (20/24 in) – Athletes stand at the top of the box and step down. Mod 1 For time: 3-6-9-12-15-15-12-9-6-3: Deadlifts (75/115 lb) Box jump-overs (20/24 in) – Athletes stand at the top of the box and step down. Mod...Read More
