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 – 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 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
Bell House Fitness – Lifting 12.30.22 MAIN LIFT 7 sets for speed and load: 3 bottom-to-top front squats – Rest 1:30 between sets. SCORE:LOAD NOTES For the bottom-to-top front squat (also called an Anderson Squat), set up pins or blocks to squat off of. The bar should rest at a height that positions the hips...Read More
Bell House Fitness – Home Gym 12.30.22 (AMRAP – Rounds and Reps) EQUIPMENT 4 sets for AMRAP 4: 3 DB hang power cleans 6 DB shoulder-to-overheads 9 burpees over the DB 12 DB bent over rows – Rest 2:00 between rounds. BODYWEIGHT 4 sets for AMRAP 4: 3 burpees to a target (12 in) 6...Read More
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
