Bell House Fitness – CrossFit 01.19.23 (Time) RX For time: 21-15-9-15-21: Calorie row Chest-to-bar pull-ups MOD 1 For time: 21-15-9-15-21: Calorie row Pull-ups MOD 2 For time: 12-9-6-9-12: Calorie row Jumping pull-upsRead more

Bell House Fitness – Home Gym 01.19.23 (Time) EQUIPMENT For time: 21-15-9-15-21: DB step-ups (knee height) DB power cleans – Use two DBs. BODYWEIGHT For time: 21-15-9-15-21: Shuttle runs (25 ft) Hand-release push-ups – For this workout, a shuttle run is JUST running down 25 ft. Down and back (50 ft) is 2 reps. WORKOUT NOTES 10:00-12:00. Light DB load (25/35 lb). Reduce the DB load and the height of the step-ups as needed. Scale to one DB if necessary. WARM-UP On an 8:00 clock: 5 over-the-fence/direction 10 fast toe touches 10 lunge steps for distance 10 up-downs + max vertical jump and reach 1 set: 6-8-10: DB step-ups DB power cleans – Rest :30-1:00 between rounds. ACCESSORY Post-workout: For completion: 100 hollow rocks – Perform a :30 plank hold every break. STRETCHING Accumulate: 1:00 doorway shoulder stretch/sideRead more

Bell House Fitness – Lifting 01.18.23 MAIN LIFT 3 sets for load: 3 hang squat snatches – Build to a 3-rep max. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES For the Main Lift, start your heavy sets around 80% of your 1-rep max hang squat snatch. Build to a 3-rep max. Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day. Rest 3:00 between sets. For Accessory – I, deload your bar after the main lift and build to 70-80% of your best snatch balance for your first set. For Accessory – II, scale the load to be able to complete 10+ reps/set. WARM-UP 1 set: 3:00 row 3:00 ski 2 sets: 5 deadlifts to mid-thigh 5 deadlift-shrugs 5 muscle-snatches 5 overhead squats 5 hang squat snatches 5 squat snatches – Use a PVC on the first set...Read more

Bell House Fitness – CrossFit 01.18.23 (AMRAP – Rounds and Reps) RX AMRAP 15: 1:00 handstand hold 1:00 L-sit 15 shoulder presses (65/95 lb) 15 GHD sit-ups MOD 1 AMRAP 15: :30 handstand hold :30 L-sit 15 shoulder presses (55/75 lb) 15 GHD sit-ups (to parallel) MOD 2 AMRAP 15: :30 plank hold :30 seated leg raise hold 15 shoulder presses (35/45 lb) 15 sit-ups SKILL WORK Pre-workout: On an 5:00 clock: Max distance handstand walkRead more

Bell House Fitness – Home Gym 01.18.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 15: 1:00 handstand hold 1:00 L-sit 15 DB shoulder presses 15 weighted sit-ups (20 lb) – Use two DBs. BODYWEIGHT AMRAP 15: 1:00 handstand hold 1:00 L-sit 15 pike push-ups 15 weighted sit-ups (20 lb) WORKOUT NOTES 3-4 rounds. Light DB load (25/35 lb). Hold a light load at the chest for the weighted sit-ups (20 lb). Reduce handstand and L-sit holds to :30-:40, scale to a pike handstand or tuck hold, and reduce the DB press and weighted sit-up load as needed. WARM-UP 1 set: :30 high plank :30 seated leg lifts 10 pike push-ups (floor) 10 sit-ups 1 set: 3 wall walks :20 tuck hold 5 DB presses (:05 hold at the top) 10 weighted sit-ups 1 set: :20 handstand hold :15 L-sit hold 10 DB shoulder presses 10 weighted sit-ups ACCESSORY Pre-workout: On...Read more