Bell House Fitness – CrossFit 03.16.23 (Time) RX For time: 10 ring muscle-ups 150-ft single-arm DB overhead walking lunge (25/35 lb) 800/1000-m row 150-ft single-arm DB overhead walking lunge (25/35 lb) 10 ring muscle-ups MOD 1 For time: 10 jumping ring muscle-ups 100-ft single-arm DB overhead walking lunge (25/35 lb) 800/1000-m row 100-ft single-arm DB overhead walking lunge (25/35 lb) 10 jumping ring muscle-ups MOD 2 For time: 10 low-ring transitions 100-ft single-arm DB overhead walking lunge (10/15 lb) 600/750-m row 100-ft single-arm DB overhead walking lunge (10/15 lb) 10 low-ring transitions SKILL WORK Post-workout: Accumulate: 50 GHD sit-ups 50 med-ball twists (14/20 lb)Read more

Bell House Fitness – Home Gym 03.15.23 (Time) EQUIPMENT 10 sets/arm: 3 DB muscle snatches 3 DB hang power snatches 3 DB squat snatches – Complete all 9 reps on one arm, then all 9 reps on the other. – Rest 1:00 between sets. SCORE:TOTAL TIME BODYWEIGHT EMOM 20: Minute 1 | :30 handstand hold Minute 2 | 5 burpees-to-target (12 in or higher) – Complete the burpees AFAP. SCORE:TOTAL TIME WORKOUT NOTES All sets unbroken on each arm. Moderate-to-heavy DB load (35/50 lb or heavier). Reduce DB loading, scale the ROM of the squat snatch, and reduce the volume to 2 reps/movement to maintain the stimulus. WARM-UP 3 sets: 3 wall squats 5 windmills/arm 7 PVC squat snatches – Hold the bottom of the snatch for :01. 2 sets/arm: 1-3 DB muscle snatch 1-3 DB hang power snatches 1-3 DB squat snatches – Rest as needed. ACCESSORY Pre-workout: EMOM...Read more

Bell House Fitness – Lifting 03.15.23 MAIN LIFT 5 sets for load: 3 pause bench presses – Pause for :01 with the bar touching the body. – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES Perform 5 moderate-to-heavy sets (80% and higher). Build to a top-set, but leave 5-10 lbs in the tank. DO NOT go as heavy as possible. The bar should contact closer to the sternum/ribs than the collarbone for the pause. In Accessory – I, add 5-10 lbs from last week and perform all sets at the same load. All reps must be unbroken. If the loads feel unreasonably heavy today, go lighter than last week and focus on maintaining sound mechanics. In Accessory – II, set up the seated box jumps where the hips are parallel with the knees while seated. WARM-UP 3 sets: :45 hard row :30 empty barbell bench presses 15 scap pull-ups 1 set: 1:00...Read more

Bell House Fitness – CrossFit Power Snatch (10 sets for load: 1 snatch deadlift to mid-thigh 1 hang power snatch 1 power snatch) Hang Power Snatch (10 sets for load: 1 snatch deadlift to mid-thigh 1 hang power snatch 1 power snatch)Read more

Bell House Fitness – Home Gym 03.14.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 3: 7 hand-release push-ups 10 DB sumo deadlift high-pulls Rest 5 min then… AMRAP 3: 7 double-DB bent over rows 10 single-DB thrusters BODYWEIGHT AMRAP 3: 7 hand-release push-ups 10 weighted ground-to-shoulders Rest 5 min then… AMRAP 3: 7 v-ups 10 jumping air squats WORKOUT NOTES 3+ rounds on each AMRAP. Light load DBs (25/35 lb or less). Reduce DB load, scale volume to 5 and 7 reps, and scale push-ups to the knees to maintain the stimulus. WARM-UP AMRAP 7: 15 jumping jacks 20 mountain climbers 5 push-ups 10 samson stretch lunges :20 hollow hold – Move at a steady pace. 2 sets: 5 hand-release push-ups 7 DB sumo deadlift high-pulls – Rest :30 between sets. 2 sets: 5 double-DB bent over rows 7 single-DB thrusters – Rest :30 between sets. ACCESSORY Post-workout: EMOM 7:...Read more