Bell House Fitness – CrossFit 03.09.23 (5 Rounds for reps) RX 5 sets x 2:00 for reps: 400-m run Max double-unders in the remaining time – Rest 1:00 between sets. MOD 1 Same as Rx’d MOD 2 5 sets x 2:00 for reps: 200-m run Max single-unders in the remaining time – Rest 1:00 between sets. SKILL WORK Post-workout: 3 sets: 30 GHD hip extensions 1:00 seated leg raise holdRead more

Bell House Fitness – Lifting 03.08.23 (No Measure) MAIN LIFT 5 sets for load: 5 bench presses – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES In week 2 of this 4-week cycle, we build to a 5-rep-max bench press. Begin your working sets around 70-80% of your 1-rep-max bench press and find a 5-rep-max. In Accessory – I, add 10-15 lbs from last week and perform all sets at the same load. All reps must be unbroken. In Accessory – II, build to 5:00 of time with the bag in a bear hug. Scale the load to complete in 4 sets or less and under 10:00 total. WARM-UP 3 sets: 10 PVC pass throughs 10 kip swings 10 push-ups :30 band pull-a-parts 1 set: :45 lacrosse-ball pec mash/side :45 lacrosse-ball tricep mash/side EMOM 3: 10 bench presses – Use a light load/empty barbell. 3-5 sets: 5 bench presses (building) – Build...Read more

Bell House Fitness – Home Gym 03.08.23 (Time) EQUIPMENT For time: 25 DB power snatches left-arm 25 DB power snatches right-arm 50 sit-ups 20 DB power snatches left-arm 20 DB power snatches right-arm 40 sit-ups 15 DB power snatches left-arm 15 DB power snatches right-arm 30 sit-ups 10 DB power snatches left-arm 10 DB power snatches right-arm 20 sit-ups 5 DB power snatches left-arm 5 DB power snatches right-arm 10 sit-ups – Use one DB. BODYWEIGHT For time: 50-40-30-20-10: Weighted ground-to-overhead Sit-ups WORKOUT NOTES 15:00-20:00. Moderate DB load (35/50 lb). Reduce DB load, reduce volume to 15-12-9-6-3/arm and reduce the sit-up volume to 30-25-20-15-10 as needed. WARM-UP 2 sets: :30 jumping jacks 10 alternating single-leg v-ups 10 PVC overhead squats 5 DB shoulder press + windmill/arm 3 sets: :15 left-arm DB power snatches – Rest :15 :15 Right-arm DB power snatches – Rest :15 :30 sit-ups – Rest 1:00 ACCESSORY...Read more

Bell House Fitness – CrossFit 03.08.23 (Time) RX For time: 25 DB power snatches left-arm (35/50 lb) 25 DB power snatches right-arm 50 sit-ups 20 DB power snatches left-arm 20 DB power snatches right-arm 40 sit-ups 15 DB power snatches left-arm 15 DB power snatches right-arm 30 sit-ups 10 DB power snatches left-arm 10 DB power snatches right-arm 20 sit-ups 5 DB power snatches left-arm 5 DB power snatches right-arm 10 sit-ups MOD 1 For time: 25 DB power snatches left-arm (20/35 lb) 25 DB power snatches right-arm 50 sit-ups 20 DB power snatches left-arm 20 DB power snatches right-arm 40 sit-ups 15 DB power snatches left-arm 15 DB power snatches right-arm 30 sit-ups 10 DB power snatches left-arm 10 DB power snatches right-arm 20 sit-ups 5 DB power snatches left-arm 5 DB power snatches right-arm 10 sit-ups MOD 2 For time: 10 DB power snatches left-arm (10/15 lb) 10...Read more

Bell House Fitness – Lifting REST DAYRead more