Bell House Fitness – Lifting 12.28.22 MAIN LIFT Every 1:30 for 10 sets: 1 pause overhead squat – Hold the bottom of the squat for :10. SCORE:LOAD NOTES Start between 30-40% of your 1-rep max overhead squat. Add load only if you feel strong and stable, but do not exceed 70% of your 1-rep max....Read More

Bell House Fitness – CrossFit 12.28.22 (AMRAP – Rounds and Reps) AMRAP 8: 2 wall walks 2 deadlifts (205/315 lb) INTERMEDIATE AMRAP 8: 2 wall walks 2 deadlifts (125/185 lb) BEGINNER AMRAP 8: 2 inch worms + push-up 2 deadlifts (55/75 lb) SKILL WORK Pre-workout: EMOM 8: 1 deadlift – Build to a heavy single....Read More

Bell House Fitness – Home Gym 12.28.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 8: 2 wall walks 5 deficit DB deadlifts BODYWEIGHT AMRAP 8: 2 wall walks 3 left-leg single-leg squats 3 right-leg single-leg squats WORKOUT NOTES 8+ rounds. The deficit DB deadlift is performed with ALL FOUR heads of the DB touching the...Read More

Bell House Fitness – Lifting REST DAYRead More

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 – CrossFit 12.26.22 (Time) RX 2 rounds for time: 50 alternating DB snatches (35/50 lb) 50 wall-ball shots (14/20 lb)(9/10 ft) Mod 1) 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/14 lb)(9/10 ft) Mod 2) 2 rounds for time: 30 alternating DB snatches (10/15 lb) 30...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