Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep = 50 ft) *Add 5 burpees after each round.Read more

Bell House Fitness – Home Gym 02.24.23 (Time) EQUIPMENT 5 rounds for time: 800-m run – Rest 1:00 between rounds. SCORE:TOTAL TIME BODYWEIGHT Same as equipment option. SCORE:TOTAL TIME WORKOUT NOTES 3:00-5:00 each round. Bodyweight workout. Reduce the distance to 400-600-m to finish in 5:00 or less. Substitute with any cardio machine as needed. WARM-UP 2 sets: 100-m run 10 leg swings across 10 hamstring scoops 10 alternating lunges 2 sets: 5 inchworms + 1 push-up/rep 10 alternating cossack squats 200-m run ACCESSORY Pre-workout: Every 3:00 x 3 sets: 15 push-ups Max-rep unbroken strict handstand push-ups STRETCHING 2 sets: :30 foam roll IT band/side :30 foam roll quads/sideRead more

Bell House Fitness – Lifting 02.24.23 MAIN LIFT 5 sets for load: 1 power clean 3 drop sets: 2 power cleans – Use 70% of your best single above. NOTES This is the final week of this 4-week cycle. Build up to 80-90% of your 1-rep-max power clean and then take five attempts to find a heavy single for the day. This may be a new PR. Drop sets should be clean and crisp. In Accessory – I, rest as needed and build to your heaviest set 10. Your heaviest set of 10 should be around 70-80% of your best front squat. In Accessory – II, we finish off your core and posterior chain. Each minute is :40 of work followed by :20 of rest. During the :40 of work, move with purpose and control. Take your time and feel which muscles you’re recruiting as you focus on completing the...Read more

Bell House Fitness – CrossFit Power Clean (9 sets for load: 5-5-3-3-3-1-1-1-1 Power cleans)Read more