Bell House Fitness – CrossFit 03.27.23 (AMRAP – Reps) RX 2 sets: AMRAP 3: 100-m run 10 pull-ups AMRAP 3: Freestanding handstand hold* *every unbroken :10equals 1 rep – Rest 2:00 between sets MOD 1 2 sets: AMRAP 3: 100-m run 5 pull-ups AMRAP 3: Handstand hold against the wall *every unbroken :10equals 1 rep – Rest 2:00 between sets. MOD 2 2 sets: AMRAP 3: 100-m run 5 jumping pull-ups AMRAP 3: Pike hold *every unbroken :10equals 1 rep – Rest 2:00 between sets. Buns and Guns EMOM 10: Even: :40 front-rack KB hold (35/53 lb) Odd: :40 hollow holdRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 03.25.23 (Time) EQUIPMENT 5 rounds for time: 200-m run 15 single-DB thrusters 15 v-ups BODYWEIGHT 5 rounds for time: 200-m run 25 air squats 15 v-ups SCORE:TOTAL TIME WORKOUT NOTES 10:00-15:00. Light DB loading (25/35 lb or less). Reduce the DB load, scale the distance of the run to 150-m, and scale to tuck-ups or sit-ups to maintain the stimulus. WARM-UP 1 set: 200-m jog 5 elbow instep + hamstring stretch/side 10 alternating dead bugs 1 set: 200-m run 10 single-DB front squats 10 single-DB push presses 10 alternating single-leg v-ups 1 set: 200-m hard run 10 single-DB thrusters 10 v-ups ACCESSORY Post-workout: 5 sets: Max L-sit hold – Rest 1:00-2:00 between sets. STRETCHING 2 sets: :30 leg swings/leg :30 standing hamstring stretch/legRead more

Bell House Fitness – CrossFit 03.25.23 (Time) RX 5 rounds for time with a partner: 200-m run with your partner 30 wall-ball shots (14/20 lb)(9/10 ft) 20 toes-to-bars -split wall balls and t2b as desiredRead more

Bell House Fitness – Lifting 03.24.23 (No Measure) MAIN LIFT Front squat: – Build to a 3-rep-max. – Rest 2:00-3:00 between attempts. SCORE:LOAD NOTES In our final week of this lifting cycle, each day’s volume is a little lower to prioritize lifting as heavy as possible on the Main Lifts. For the Main Lift, build to a 3-rep-max front squat. Take the full 3:00 of rest between your heaviest sets and only make an attempt at a failed set once. If you fail a load a second time, reduce the weight and perform 2 drop sets of 3 reps at 80-90% of your heaviest set of the day. For Accessory – I, use a load that feels manageable in the early sets and heavier towards the final 3 sets. Prioritize Keeping the chest up and the shoulders rising with the hips in the initial pull. WARM-UP 3 sets: 10 “T”...Read more