Bell House Fitness – CrossFit 09.30.22 (AMRAP – Rounds and Reps) RX AMRAP 25: 20 handstand push-ups 800-m run MOD 1 AMRAP 25: 12 handstand push-ups 800-m run MOD 2 AMRAP 25: 15 piked push-ups 600-m run – Rest 1:00 between rounds. Strict Pulling Strength Program – Test (AMRAP – Reps) Video yourself doing your initial test and record the number of ring rows or strict pull ups (banded or bodyweight) you achieved. Put in the notes section HOW you did your ring rows or pull ups (which rings you were on, which bands/how many you used, etc). *Pull ups must be double overhand grip If you have 0-4 strict pull ups If you have 5 or more strict pull ups Initial Test – one set of max effort strict pull ups (banded or bodyweight) or ring rows Initial Test – one set of max effort strict pull upsRead more

Bell House Fitness – CrossFit 09.27.22 (AMRAP – Reps) RX AMRAP 30: With a partner: Max distance row – One partner works at a time switching as needed. INTERMEDIATE Same as Rx’d BEGINNER AMRAP 20: With a partner: Max distance row – One partner works at a time switching as needed.Read more

Bell House Fitness – Home Gym 09.17.22 (Time) EQUIPMENT 10 rounds for time: 12 object jump overs 12 hand-release push-ups BODYWEIGHT Same as equipment option: WORKOUT NOTES Les than 1:30/round. Less than 15:00 total. Bodyweight workout. Reduce reps to 8-10 each movement. Scale push-ups to the knees. Reduce the height of the jump over as needed. WARM-UP 1 set: 3:00 jog 100-ft bunny hop 100-ft skipping high knees 100-ft lateral shuffle/direction 100-ft bear crawl 1:00 hard run – Rest as needed between movements. 2 sets: 6 object jump overs 6 hand-release push-ups – Rest 1:00 between sets. ACCESSORY 3 sets: 1:00 sprint for distance – Rest 1:00 between sets. STRETCHING Accumulate: 1:00 foam roll calf/leg 1:00 foam roll IT band/legRead more

Bell House Fitness – Lifting 09.17.22 MAIN LIFT Every 1:30 x 8 sets: 3 box squats (80%) – Target just above parallel.   NOTES This is the third week of our final four-week mini-cycle. Focus on speed and stamina with each box squat. If the weight is too heavy to move quickly for all three reps, reduce it. Rest with your remaining time in the minute. The target should be placed just above parallel. Use a solid box or a bench. Base the percentage off of your 1-rep max. In Accessory – I, the suggested weight is added to the sled. In order to pull the sled, add a rope to it. Keep the rope on the sled while you push and then pull the sled. The pull should be a backpedal, not an over-the-shoulder drag. Move as fast as possible on the sled push and pull. Use the heaviest...Read more

Bell House Fitness – CrossFit 09.17.22 (Time) RX 10 rounds for time: 12 box jump overs (20/24 in) 12 hand-release push-ups MOD 1 10 rounds for time: 9 box jump overs (20/24 in) 9 hand-release push-ups MOD 2 10 rounds for time: 9 box step overs (16/20 in) 9 hand-release knee push-ups SKILL WORK Post-workout: 3 sets: 1:00 max calorie bike – Rest 1:00 between sets. Strict Pulling Program 0-4 Pull Ups: 3×10 on each arm – bicep curls 5 or More Pull Ups: 3×10 – chin ups (body weight or banded)Read more