Bell House Fitness – CrossFit 12.27.22 (Time) RX For time: 30-25-20-15-10: GHD sit-ups 100-80-60-40-20: Double-unders Mod 1) For time: 30-25-20-15-10: GHD sit-ups (to parallel) Double-unders Mod 2) For time: 30-25-20-15-10: Sit-ups Single-unders SKILL WORK Post-workout: Accumulate: 50 back extensionsRead More
Bell House Fitness – Home Gym 12.27.22 (Time) EQUIPMENT For time: 30-25-20-15-10: Weighted sit-ups 100-80-60-40-20: Double-unders BODYWEIGHT For time: 30-25-20-15-10: Weighted sit-ups 100-80-60-40-20: Lateral hops over a line WORKOUT NOTES 10:00-15:00. Light load for the sit-ups (20 lb or less). Scale to unweighted sit-ups, 50% or 25% double-unders, or 2x single-unders. WARM-UP EMOM 3: Min....Read More
Bell House Fitness – Home Gym 12.26.22 (Time) EQUIPMENT 2 rounds for time: 50 DB snatches 50 single-DB thrusters BODYWEIGHT 2 rounds for time: 50 weighted ground-to-overheads 50 weighted thrusters WORKOUT NOTES 10:00-12:00. Light-to-moderate DB (35/50 lb). Use one DB. Reduce DB load as needed. WARM-UP 2 sets: 10 alternating scorpion stretches 10 laying hip...Read More
Bell House Fitness – Lifting 12.26.22 MAIN LIFT 10-8-6-4-2-4-6-8-10 reps for load: DB Bench Presses – Rest 2:00 between sets. SCORE:LOAD NOTES This is a deload week after last week’s heavy singles and before the start of a new cycle for the new year. Build to a heavy set for each respective rep scheme, increasing...Read More
Bell House Fitness – CrossFit 12.24.22 (Time) RX For time with a partner: 150 hand-release push-ups 120 front squats (105/155 lb) MOD 1) For time with a partner: 100 hand-release push-ups 100 front squats (75/115 lb) MOD 2) For time with a partner: 80 hand-release knee push-ups 80 front squats (35/45 lb)Read More
Bell House Fitness – Home Gym 12 Days of CrossFit (Time) “12 Days of CrossFit” 1 Deadlift @ 75% 2 Push ups 3 0s High Plank 4 DB lunges 5 DB Squats 6 DB Snatches 7 Burpees 8 Box Jump Overs 9 Toes to Bar 10 Pull ups 11 0m DB Carry 12 Cal BikeRead More
Bell House Fitness – Lifting 12.24.22 MAIN LIFT On a 20:00 clock: Build to a 1-rep max clean NOTES Welcome to the final week of this lifting cycle! Today, build up to around 80% with the complex and then take up to 20:00 to find a 1-rep max clean. Rest as needed between sets....Read More
Bell House Fitness – CrossFit 12 Days of CrossFit (Time) “12 Days of CrossFit” 1 Deadlift @ 75% 2 Push ups 3 0s High Plank 4 DB lunges 5 DB Squats 6 DB Snatches 7 Burpees 8 Box Jump Overs 9 Toes to Bar 10 Pull ups 11 0m DB Carry 12 Cal BikeRead More
Bell House Fitness – Home Gym 12.23.22 (Time) EQUIPMENT For time: 75 DB power snatches BODYWEIGHT For time: 75 burpees to a target (6 in) WORKOUT NOTES 3:00-8:00. Light-to-moderate DB (35/50 lb). Use one DB. Reduce DB load as needed and substitute with cleans or hang snatches if necessary. WARM-UP 2 sets: 20 walking lunge...Read More
