Bell House Fitness – Lifting 01.25.23 MAIN LIFT On a 20:00 clock: Build to a 1-rep max hang squat snatch   NOTES This is the final week of this 4-week cycle. Build up to 70-80% of your 1-rep-max hang squat snatch and then take as many attempts as needed to find a heavy single for the day. If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps. Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs. In Accessory I – Rest 2:00-3:00 between sets. Focus on pushing the heels down through the ground through the entire rep. Use straps if desired. WARM-UP 3 sets: 1:00 row 1:00 ski :30 stretch in the bottom of a squat. 1 set: 5 hang muscle snatches 5 behind the neck push jerks 5 dip power snatches 5 hang...Read more

Bell House Fitness – CrossFit 01.25.23 (Time) RX 5 rounds for time: 75 double-unders 25 push-ups MOD 1 5 rounds for time: 1:00 double-unders 25 push-ups MOD 2 5 rounds for time: 50 single-unders 15 push-ups SKILL WORK (Time) Pre-workout: For total time: 800-m run – Rest 1:00 400-m run – Rest :30 200-m runRead more

Bell House Fitness – Home Gym 01.25.23 (Time) EQUIPMENT 5 rounds for time: 75 double-unders 25 push-ups BODYWEIGHT 5 rounds for time: 75 lateral hops over an object (3 in) 25 push-ups WORKOUT NOTES 14:00-20:00. Simple bodyweight workout. Reduce double-under volume to as low as 25 reps to finish in 1:30 or faster. Scale to 100 single-unders. Scale push-up volume to 15 reps and/or perform reps from the knees. WARM-UP EMOM 5: Min. 1 | 20 shoulder taps Min. 2 | 20 mountain climbers Min. 3 | :20 hollow hold Min. 4 | :20 arch hold Min. 5 | 10 push-ups – Perform :15 of single-unders at the start of each minute. 1 set: :30 scorpion stretch/side :30 table-top stretch 2 sets: 30 double-unders 10 push-ups – No rest. ACCESSORY Pre-workout: For total time: 800-m run – Rest 1:00 400-m run – Rest :30 200-m run STRETCHING 1 set: 1:00...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 01.24.23 (4 Rounds for reps) RX 4 rounds for reps: 1:00 max box step-ups (20/24 in) 1:00 max calorie assault bike – Rest 1:00 between rounds MOD 1 Same as Rx’d MOD 2 4 rounds for reps: 1:00 max box step-ups (12/20 in) 1:00 max calorie assault bike – Rest 1:00 between rounds SKILL WORK Post-workout: 3 sets: 25 weighted GHD hip extensionsRead more