Bell House Fitness – CrossFit 03.13.23 (Time) RX For time: 21-18-15-12-9-6-3: DB squats (35/50 lb) DB-facing burpees – Use two DBs. MOD 1 For time: 21-18-15-12-9-6-3: DB squats (20/35 lb) DB-facing burpees MOD 2 For time: 21-15-9-6-3: DB squats (10/15 lb) DB-facing burpees SKILL WORK Post-workout: 8 sets for reps: :20 DB shoulder-to-overheads – Rest :10 between sets.Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 03.11.23 (Time) EQUIPMENT For time: 30 DB hang clean and jerks 50 alternating single-leg squats 1,600-m run – Use two DBs. SCORE:TOTAL TIME BODYWEIGHT For time: 400-m weighted carry 50 alternating single-leg squats 1,600-m run SCORE:TOTAL TIME WORKOUT NOTES ~12:00-17:00. Moderate-to-heavy DB load (35/50 lb or heavier.) Reduce DB loading as needed, scale the single-leg squats to a heel-hook variation, and reduce the run to 1,200-m to finish it 9:00 or less. WARM-UP EMOM 6: Min. 1 | :45 single-under Min. 2 | :45 3 air squats + 1 burpee Min. 3 | :45 alternating DB clean and press 1 set: 10 heel-hook single-leg squats 5 DB hang clean and jerks/arm 200-m run 2 sets: 5 DB hang clean and jerks 10 alternating single-leg squats 200-m run – Rest :30 between sets. ACCESSORY Post-workout: For completion: 75 strict sit-ups STRETCHING 2 sets: :30 frog...Read more

Bell House Fitness – CrossFit 03.11.23 (Time) RX For time with a partner: 40 hang power cleans (155/225 lb) 80 alternating single-leg squats 2,100/3,000-m row Mod 1) (105/155 lb) Single legsquats to a target Mod 2) (55/75 lb) Reverse lungesRead more

Bell House Fitness – Lifting 03.10.23 MAIN LIFT 5 sets for load: 3 front squats – Rest 2:00-3:00 between sets. SCORE:LOAD NOTES In week 2 of this 4-week cycle, we build to a 3RM front squat. Start your working sets around 70-80% of your 1-rep-max front squat and find a 3-rep-max. In Accessory – I, hold load either with DBs at the side or a barbell in the back rack (athlete’s choice). In Accessory – II, use a KB that is heavier than you’d usually swing in a workout. WARM-UP On a 5:00 clock: :40 easy row :20 hard row – No rest between changes in pace. 3 sets: 7 plate squats :20 PVC front rack hold – Perform the hold in the bottom of the squat. 3-5 sets: 3 front squats (building) – Build in load to your first working set. ACCESSORY – I 4 sets for load: 8...Read more