Bell House Fitness – Home Gym 01.04.23 (Time) EQUIPMENT 3 rounds for time: 20 burpee object overs (30 in) 400-m run BODYWEIGHT Same as equipment option. WORKOUT NOTES 10:00-15:00. Tall object height (24/30 in). Reduce object height as needed to be able to jump clear over it, scale to step-overs, and reduce volume to 15 reps and 300-m as needed. WARM-UP 1 set: 200-m run 5-8 burpee object overs -Slow pace. 1 set: 300-m run 6-10 object burpee overs -Moderate pace. 1 set: 400-m run 8-10 object burpee overs -Fast pace. ACCESSORY Post-workout: 8 rounds: :20 double-unders – Rest :10 STRETCHING 3 sets: :30 lacrosse ball roll/foot :30 hamstring stretch/leg :30 sit and reach (straddle)Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 01.03.23 (Time) RX For time: 45 chest-to-bar pull-ups 30 shoulder-to-overheads (125/185 lb) MOD 1) For time: 30 chest-to-bar pull-ups 30 shoulder-to-overheads (105/155 lb) MOD 2) For time: 45 ring rows 30 shoulder-to-overheads (55/75 lb) SKILL WORK (Weight) SKILL WORK Pre-workout: 5 sets: 3 shoulder-to-overheads – Build to a heavy set of 3.Read more

Bell House Fitness – Home Gym 01.03.23 (Time) EQUIPMENT For time: 60 DB bent over rows 45 DB shoulder-to-overheads – Use two DBs. BODYWEIGHT For time: 75 sit-ups 50 handstand push-ups WORKOUT NOTES 10:00 or faster. Moderate-to-heavy DB load (35/50 lb or heavier). Use two DBs. Reduce DB load if possible, reduce reps to 45 and 30, and use just one DB if necessary. WARM-UP 4 sets: :20 jumping jacks :20 pike handstand shoulder taps :20 alternating lunges – Rest :30 between sets. – No rest between movements. 1 set: 5 DB shoulder presses 5 DB push presses 5 DB push jerks 2 sets: 8 DB bent over rows 5 DB shoulder-to-overheads – Rest :30-1:00 between sets. ACCESSORY Pre-workout: Every 2:00 x 5 sets: :20 hollow hold :20-:30 handstand hold STRETCHING Accumulate: 1:00 doorway shoulder stretch/side 1:00 couch stretch/sideRead more

Bell House Fitness – Lifting 01.02.23 MAIN LIFT 3 sets for load: 3 push presses 3 pause split jerks – Pause in the dip of the jerk for :01. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES This is Week 1 of a 4-week cycle focusing on building to a 1-rep max split jerk, hang snatch, and hang clean. For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible. Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day. Rest 3:00 between sets. For Accessory – I, build to a heavy set of 5 back squats. Leave 10-20 lbs in the tank to have gone heavier. For Accessory – II, Use a KB load that you can barely get for 10 and may...Read more