Bell House Fitness – CrossFit 10.12.22 (Time) RX For time: 12-9-6: Clean and jerks (125/185 lb) Bar muscle-ups MOD 1 For time: 12-9-6: Clean and jerks (95/135 lb) Chest-to-bar pull-ups MOD 2 For time: 12-9-6: Clean and jerks (55/75 lb) Jumping chest-to-bar pull-ups SKILL WORK Post-workout Accumulate: 50 strict ring dipsRead more

Bell House Fitness – Home Gym 10.11.22 (AMRAP – Reps) EQUIPMENT 5 rounds for reps: 400-m run 1:00 alternating single-leg squats BODYWEIGHT Same as equipment option. WORKOUT NOTES 15:00-20:00 and 10+ reps/round. Complex bodyweight workout. Scale run distance to 300 or even 200-m. Scale single-leg squats to foot-wrap variation or walking lunge steps. WARM-UP 2 sets: :30 samson stretch/side 10 single-leg calf raises/side 5 deep split squats/leg 15 PVC overhead squats 200-m run 1 set: 10 alternating foot-wrap single-leg squats 8 alternating single-leg squats to a target 6 alternating single-leg squats 1 set: 200-m run :30 alternating single-leg squats ACCESSORY On an 8:00 clock: Build to a max height barrier hop – Build up to the highest object that you can successfully jump over. STRETCHING Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calvesRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 10.11.22 (Reps) (AMRAP – Reps) RX 5 rounds for time and reps: 400-m run 1:00 alternating single-leg squats MOD 1 Same as Rx’d MOD 2 5 rounds for reps: 200-m run 1:00 alternating reverse lunges SKILL WORK Pre-workout: On an 8:00 clock: Build to a max height box jump 10.11.22 (Time) (Time) RX 5 rounds for time and reps: 400-m run 1:00 alternating single-leg squats MOD 1 Same as Rx’d MOD 2 5 rounds for reps: 200-m run 1:00 alternating reverse lunges Max Height Box Jump (Distance) Max Height Box JumpRead more

Bell House Fitness – Lifting 10.10.22 MAIN LIFT 3 sets: 3 snatch (70%) 3 sets: 3 snatch (75%)   NOTES We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs! We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth and ninth weeks. Base the percentages on a recent 1-rep max. 6 total sets. The reps do not have to be touch and go but don’t rest more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself. These lifts may be performed as a...Read more