Bell House Fitness – Lifting 03.13.23 MAIN LIFT 5 sets for load: 1 snatch balance 1 overhead squat – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES In week 3 of this 4-week cycle, we build to a heavy complex. Start your working sets around 70-80% of your 1-rep-max overhead squat and build in load. Sets this...Read More
Bell House Fitness – CrossFit 03.13.23 (Time) RX For time: 21-18-15-12-9-6-3: DB squats (35/50 lb) DB-facing burpees – Use two DBs. MOD 1 For time: 21-18-15-12-9-6-3: DB squats (20/35 lb) DB-facing burpees MOD 2 For time: 21-15-9-6-3: DB squats (10/15 lb) DB-facing burpees SKILL WORK Post-workout: 8 sets for reps: :20 DB shoulder-to-overheads – Rest...Read More
Bell House Fitness – Home Gym 03.13.23 (Time) EQUIPMENT For time: 21-18-15-12-9-6-3: DB squats DB-facing burpees SCORE:TOTAL TIME BODYWEIGHT Same as the equipment option. SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00. Moderate load DBs (35/50 lb). Reduce DB loading, scale to using just 1 DB, and/or reduce the volume to 18-15-12-9-6 to maintain the stimulus. WARM-UP 1...Read More
Bell House Fitness – Home Gym 03.11.23 (Time) EQUIPMENT For time: 30 DB hang clean and jerks 50 alternating single-leg squats 1,600-m run – Use two DBs. SCORE:TOTAL TIME BODYWEIGHT For time: 400-m weighted carry 50 alternating single-leg squats 1,600-m run SCORE:TOTAL TIME WORKOUT NOTES ~12:00-17:00. Moderate-to-heavy DB load (35/50 lb or heavier.) Reduce DB...Read More
Bell House Fitness – CrossFit 03.11.23 (Time) RX For time with a partner: 40 hang power cleans (155/225 lb) 80 alternating single-leg squats 2,100/3,000-m row Mod 1) (105/155 lb) Single legsquats to a target Mod 2) (55/75 lb) Reverse lungesRead More
Bell House Fitness – Home Gym 03.10.23 (Time) EQUIPMENT For time: 100 air squats 5 handstand push-ups 25-ft handstand walk 75 air squats 10 handstand push-ups 25-ft handstand walk 50 air squats 15 handstand push-ups 25-ft handstand walk 25 air squats 20 handstand push-ups 25-ft handstand walk SCORE:TOTAL TIME BODYWEIGHT Same as equipment option. SCORE:TOTAL...Read More
Bell House Fitness – CrossFit 03.10.23 (Time) RX For time: 100 air squats 5 handstand push-ups 25-ft handstand walk 75 air squats 10 handstand push-ups 25-ft handstand walk 50 air squats 15 handstand push-ups 25-ft handstand walk 25 air squats 20 handstand push-ups 25-ft handstand walk MOD 1 For time: 100 air squats 5 pike...Read More
Bell House Fitness – Lifting 03.10.23 MAIN LIFT 5 sets for load: 3 front squats – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES In week 2 of this 4-week cycle, we build to a 3RM front squat. Start your working sets around 70-80% of your 1-rep-max front squat and find a 3-rep-max. In Accessory – I,...Read More
Bell House Fitness – Home Gym 03.09.23 (5 Rounds for reps) EQUIPMENT 5 sets x 2:00 for reps: 400-m run Max double-unders in the remaining time – Rest 1:00 between sets. BODYWEIGHT 5 sets x 2:00 for reps: 400-m run Max lateral hops (12 in) – Rest 1:00 between sets. WORKOUT NOTES :20+ of double-under...Read More
