Bell House Fitness – Lifting 12.28.22 MAIN LIFT Every 1:30 for 10 sets: 1 pause overhead squat – Hold the bottom of the squat for :10. SCORE:LOAD NOTES Start between 30-40% of your 1-rep max overhead squat. Add load only if you feel strong and stable, but do not exceed 70% of your 1-rep max. Ensure that weight remains in the heels and the knees are over the toes while in the bottom of the squat. For Accessory – I, use a light load and sprint through all 4 movements as fast as possible. All movements should be unbroken, but the final 5 reps of each should start to feel challenging. WARM-UP 3 sets: 20 jumping jacks 10 alternating scorpion stretches 10 alt. KB plank pull throughs 10 push-ups 1 set: 10 alternating spiderman stretches :30 elbow instep/leg :30 goblet squat hold :30 PVC overhead squat hold 10 PVC overhead...Read more

Bell House Fitness – CrossFit 12.28.22 (AMRAP – Rounds and Reps) AMRAP 8: 2 wall walks 2 deadlifts (205/315 lb) INTERMEDIATE AMRAP 8: 2 wall walks 2 deadlifts (125/185 lb) BEGINNER AMRAP 8: 2 inch worms + push-up 2 deadlifts (55/75 lb) SKILL WORK Pre-workout: EMOM 8: 1 deadlift – Build to a heavy single. Deadlift (SKILL WORK Pre-workout: EMOM 8: 1 deadlift -Build to a heavy single)Read more

Bell House Fitness – Home Gym 12.28.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 8: 2 wall walks 5 deficit DB deadlifts BODYWEIGHT AMRAP 8: 2 wall walks 3 left-leg single-leg squats 3 right-leg single-leg squats WORKOUT NOTES 8+ rounds. The deficit DB deadlift is performed with ALL FOUR heads of the DB touching the floor. Heavy DBs (50/70 lb or heavier). Use two DBs. Reduce DB load as needed and reduce wall walk ROM to as little as just moving the feet without moving the hands. WARM-UP 2 sets: :30 plank hold 10 single-leg toe touches/leg 10 plank shoulder taps – Hold the shoulder taps for :02 on one arm. 2 sets: 5 deficit DB deadlifts – Rest as needed between sets. 2 sets: 2 wall walks 5 deficit DB deadlifts – No rest between sets. ACCESSORY Pre-workout: EMOM 8: Min. 1 | 2-4 left-leg weighted single-leg squats Min....Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 12.27.22 (Time) RX For time: 30-25-20-15-10: GHD sit-ups 100-80-60-40-20: Double-unders Mod 1) For time: 30-25-20-15-10: GHD sit-ups (to parallel) Double-unders Mod 2) For time: 30-25-20-15-10: Sit-ups Single-unders SKILL WORK Post-workout: Accumulate: 50 back extensionsRead more