Bell House Fitness – Lifting Weightlifting MAIN LIFT Shoulder-to-overhead: Every :30 for 10 sets: 3 shoulder-to-overheads (40%) 1 set: 15 shoulder-to-overheads (30%) (unbroken) 12 shoulder-to-overheads (40%) (unbroken) 9 shoulder-to-overheads (45%) (unbroken) 6 shoulder-to-overheads (50%) (unbroken) Warm-up (No Measure) NOTES In today’s main lift, we are focused on barbell cycling and stamina with light to moderate loads. In the first portion of the workout, the 3 shoulder-to-overhead reps are meant to be unbroken and fast. Three reps should take no longer than :10 to complete, which gives you :20 to rest before the next set. If you are finishing 2 reps in :05-:06, you are really moving this weight. Great work! In the second portion of the workout, each of the sets should be unbroken. This is not for time, so rest as long as you need between sets. Do not pick up the bar for the next set if you...Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Reps) EQUIPMENT 3 x 5:00 Rounds for reps: 200m farmers carry Then as many reps as possible of: 5 push ups 10 DB squats -rest 2:00 between rounds -use a single DB for farmers carries and squats BODYWEIGHT 3 x 5:00 rounds for reps: 200m farmers carry Then as many reps as possible of: 5 push ups 10 weighted squats -rest 2:00 between rounds -use a moderately weighted object (30-50lb) for farmers carries and squatsRead more

Bell House Fitness – Lifting Weightlifting MAIN LIFT Back Squat For load: 12 reps (110%) 14 reps (107%) 16 reps (105%) – Rest 3:00 between sets. Warm-up (No Measure) NOTES Welcome to Week 9 of the Mechanics lifting cycle in which we are focused on building the base for our strength development. Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set. Each set is meant to be unbroken. Feel free to rest at the top of the back squat with the bar on your back, but you should not have to re-rack the bar. Rest about 3:00 between sets. Look for next week’s percentages to go up and the reps to go down. In Accessory – I, take a...Read more

Bell House Fitness – CrossFit Metcon (Time) RX 2 rounds for time: 10 snatches (125/175 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (75/115 lb) 12 bar-facing burpees Mod. 1 2 rounds for time: 10 snatches (105/155 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (65/95 lb) 12 bar-facing burpees Mod. 2 2 rounds for time: 10 snatches (65/95 lb) 12 bar-facing burpees Then, 2 rounds for time: 10 snatches (45/65 lb) 12 bar-facing burpees **Mod 3** FOR THOSE WHO ARE COMPETING ON SATURDAY: AMRAP 12 2:00 Row 2:00 BurpeesPre-workout: EMOM 8: 1 power snatch 1 snatch push press 2 Sots pressesRead more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP EMOM 5: :30 DB-facing burpees – Start slow and pick up the pace each minute. 2 sets: 5 DB push presses/arm 5 DB windmills/arm :20 Samson stretch/leg 5 DB Jefferson curls – Add deficit to the Jefferson curls if needed. 2 sets: 4 DB power snatches 3 DB-facing burpees 4 DB squat snatches 3 DB facing burpees – Rest 1:00-2:00 between sets. ACCESSORY Pre-workout: EMOM 8: 4 DB overhead squats/arm STRETCHING Accumulate: 30 reach, roll, and lift Metcon (Time) EQUIPMENT 2 rounds for time: 10 DB snatches 12 DB-facing burpees Then, 2 rounds for time: 10 DB snatches 12 DB-facing burpees BODYWEIGHT 2 rounds for time: 150-ft bear crawl 12 line-facing burpees Then, 2 rounds for time: 150-ft bear crawl 12 line-facing burpees ()Read more