Bell House Fitness – Home Gym 03.07.23 (AMRAP – Reps) EQUIPMENT 5 sets for reps: :30 DB shoulder presses – Rest 3:00 between sets. – Use two DBs. BODYWEIGHT 5 sets for reps: :30 strict handstand push-ups – Rest 3:00 between sets. WORKOUT NOTES Unbroken sets, regardless of total reps. Heavy DB loading (50/70 lb),...Read More
Bell House Fitness – Lifting 03.06.23 (No Measure) MAIN LIFT 5 sets for load: 1 behind-the-neck push press 1 snatch balance 1 overhead squat SCORE:LOAD NOTES In week 2 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. In...Read More
Bell House Fitness – CrossFit 03.06.23 (AMRAP – Rounds and Reps) RX AMRAP 12: 1 deadlift (95/135 lb) 1 front squat (95/135 lb) 1 box jump (24/30 in) – Add 1 rep to each movement after completing a full round. MOD 1 AMRAP 12: 1 deadlift (65/95 lb) 1 front squat (65/95 lb) 1 box...Read More
Bell House Fitness – Home Gym 03.06.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 1 DB deadlift 1 DB front squat 1 jump to, or over, an object (hip height) – Add 1 rep to each movement after completing a full round. – Use two DBs. BODYWEIGHT AMRAP 12: 1 sit-up 1 air squat...Read More
Bell House Fitness – Lifting 03.04.23 MAIN LIFT 5 sets for load: 5 front squats – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES Perform 5 moderate-to-heavy sets (70% and higher). Build to a top-set, but leave 10-20 lbs in the tank. DO NOT go as heavy as possible. Emphasize keeping the heels down at the very...Read More
Bell House Fitness – CrossFit 03.03.23 (AMRAP – Rounds and Reps) RX AMRAP 15 with a partner: 5-10-15-20… Clean and jerk (125/185 lb) Synchronized sit-ups Synchronized box jump-overs (20/24 in) – Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed. MOD...Read More
Bell House Fitness – Home Gym 03.04.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 15 with a partner: 5-10-15-20… Dumbbell clean and jerks Synchronized sit-ups Synchronized object jump-overs (knee height) – Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed. –...Read More
Bell House Fitness – CrossFit CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to...Read More
