Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 15: 1 deadlift (275/185 lb) 50-m run 2 deadlifts 100-m run 3 deadlifts 150-m run 4 deadlifts 200-m run – Continue adding one rep to the deadlifts and 50-m to the run after each round. Mod.1 AMRAP 15: 1 deadlift (185/125 lb) 50-m run 2 deadlifts 100-m run 3 deadlifts 150-m run 4 deadlifts 200-m run – Continue adding one rep to the deadlifts and 50-m to the run after each round. Mod.2 AMRAP 15: 1 deadlift (95/65 lb) 50-m run 2 deadlifts 100-m run 3 deadlifts 150-m run 4 deadlifts 200-m run – Continue adding one rep to the deadlifts and 50-m to the run after each round.Read more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 5:00 jog then … 3 sets: 5-10 V-ups 100-meter run – Rest :30 between sets ACCESSORY Rest, stretch, recover STRETCHING Accumulate: 1:00 calf stretch / side 1:00 lacrosse ball roll / foot Metcon (Time) EQUIPMENT For time: 30 V-ups 1.5-mile run 30 V-ups 1.5-mile run 30 V-ups BODYWEIGHT For time: 30 V-ups 1.5-mile run 30 V-ups 1.5-mile run 30 V-ups ()Read more

Bell House Fitness – CrossFit Metcon (Time) 2021 GAMES EVENT 10 For time: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars Mod. 1 For time: 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits 1.5-mile run 30 knees-to-armpits Mod. 2 For time: 20 hanging knee raises 1-mile run 20 hanging knee raises 800-m run 20 hanging knee raisesRead more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 2-4-6-8-10: Piked shoulder taps / side Narrow-stance squats Hand-release knee push-ups Tuck jumps then … 2 sets: 3 DB presses + 3 DB single-arm overhead lunges / side 15 double-unders ACCESSORY Pre-workout: 5 sets for load: 5 single-arm DB overhead squats / arm STRETCHING 2 sets: :30 doorway pec stretch / side :30 pigeon stretch / side Metcon (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 4 DB single-arm overhead lunges 30 double-unders 8 DB single-arm overhead lunges 30 double-unders 12 DB single-arm overhead lunges 30 double-unders Etc. BODYWEIGHT AMRAP 10: 4 alternating overhead lunges 30 high knees in place 8 alternating overhead lunges 30 high knees in place 12 alternating overhead lunges 30 high knees in place Etc. ()Read more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) RX AMRAP 10: 3 overhead squats (115/75 lb) 30 double-unders 6 overhead squats 30 double-unders 9 overhead squats 30 double-unders – Continue adding 3 reps to the overhead squats each round. Mod 1. AMRAP 10: 3 overhead squats (95/65 lb) :30 double-unders 6 overhead squats :30 double-unders 9 overhead squats :30 double-unders – Continue adding 3 reps to the overhead squats each round. Mod 2. AMRAP 10: 3 overhead squats (45/35 lb) 30 single-unders 6 overhead squats 30 single-unders 9 overhead squats 30 single-unders – Continue adding 3 reps to the overhead squats each round.SKILL WORK Pre-workout: Build up to a 5-rep overhead squatRead more