Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 12.19.22 (Time) EQUIPMENT For time: 150-ft DB walking lunges 50 alternating DB hang snatches 150-ft DB walking lunges 50 single-arm DB hang power cleans 150-ft DB walking lunges 50 lateral hops over DB 150-ft DB walking lunges 50 single-arm DB deadlifts – Use a single DB for all weighted movements. BODYWEIGHT For time: 150-ft weighted walking lunges 50 weighted ground-to-overhead 150-ft weighted walking lunges 50 weighted ground-to-shoulders 150-ft weighted walking lunges 50 lateral hops over an object 150-ft weighted walking lunges 50 suitcase deadlifts – Use any weighted object that can safely be moved for this workout. WORKOUT NOTES 10:00-15:00. Light-to-moderate DB (35-50 lb). Use one DB. Reduce DB load if possible, reduce lunge distance to 100 ft or perform unweighted lunges, and reduce overall volume to 30 reps of each movement. WARM-UP 3 sets: :20 walking lunge steps :20 unweighted good mornings :20...Read more

Bell House Fitness – Lifting 12.19.22 MAIN LIFT 3 sets: 1 deadlift – Build to a 1-rep max.   NOTES Welcome to the final week of this lifting cycle! Today, build up with fast singles up to ~90% and then take 3 more heavy singles to build to a 1-rep max deadlift. If you fail a rep, you may take another attempt at the same weight. If you fail the same load twice, stop there for the day. Rest 3:00 between sets. In Accessory – I, focus more on quality than getting through the work quickly. If needed, you may break up each movement into 2 sets. WARM-UP 3 sets: 300-m row 10 single-leg KB deadlifts/leg 7 pause goblet squats 2 sets: 10 RDLs 10 bent-over rows – Use a light load 1 set: 5 deadlifts (light) 3 deadlifts (light-to-moderate) 1 deadlift (60%) 1 deadlift (70%) 1 deadlift (80%) 1...Read more

Bell House Fitness – CrossFit 12.19.22 (Time) RX For time: 150-ft DB walking lunges (35/50 lb) 50 alternating DB hang snatches 150-ft DB walking lunges 50 single-arm DB hang power cleans 150-ft DB walking lunges 50 lateral hops over DB 150-ft DB walking lunges 50 single-arm DB deadlift – Use a single DB for all weighted movements. MOD 1) For time: 150-ft DB walking lunges (20/35 lb) 50 alternating DB hang snatches 150-ft DB walking lunges 50 single-arm DB hang power cleans 150-ft DB walking lunges 50 lateral hops over DB 150-ft DB walking lunges 50 single-arm DB deadlift – Use a single DB for all weighted movements. MOD 2) For time: 100-ft DB walking lunges (10/15 lb) 30 alternating DB hang snatches 100-ft DB walking lunges 30 single-arm DB hang power cleans 100-ft DB walking lunges 30 lateral hops over DB 100-ft DB walking lunges 30 single-arm DB deadlift...Read more

Bell House Fitness – CrossFit 12.17.22 (AMRAP – Rounds and Reps) RX AMRAP 20 with a partner: Partner 1: 250/300-m row Partner 2: 15 KB Swings(16/24kg) – Partners rotate after the row and swings are completed. – Partners perform 5 synchronized burpees before rotating. MOD 1 AMRAP 20 with a partner: Partner 1: 250/300-m row Partner 2: 15KB Swings (12/16kg) – Partners rotate after the row and swings are completed. – Partners perform 5 synchronized burpees before rotating. MOD 2 AMRAP 20 with a partner: Partner 1: 250/300-m row Partner 2: 12 KB Swings(6/12kg) – Partners rotate after the row and swings are completed. – Partners perform 5 synchronized burpees before rotating.Read more