Bell House Fitness – CrossFit Metcon (Time) RX For time: 9-15-21: Back squats (155/225 lb) – Run 400 m after each set of back squats. Mod 1 For time: 9-15-21: Back squats (105/155 lb) – Run 400 m after each set of back squats. Mod 2 For time: 9-15-21: Back squats (65/95 lb) – Run...Read More
Bell House Fitness – CrossFit Metcon (AMRAP – Reps) RX 7 rounds for reps: 15 DB deadlifts (35/50 lb) 1:00 calorie bike – Rest 1:00 Mod 1 7 rounds for reps: 15 DB deadlifts (20/35 lb) 1:00 calorie bike – Rest 1:00 Mod 2 7 rounds for reps: 15 DB deadlifts (10/15 lb) 1:00 calorie...Read More
Bell House Fitness – CrossFit Metcon (Time) Partner “RJ” RX 5 rounds with a partner: 800-m run 50 push-ups 5 rope climbs (15 ft) Mod 1 5 rounds with a partner: 600-m run 40 push-ups 4 rope climbs (15 ft) Mod 2 5 rounds with a partner: 400-m run 30 push-ups 6 pull-to-standsRead More
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
