Bell House Fitness – Home Gym 11.21.22 (Time) EQUIPMENT For time: 50 double-DB clean and jerks or For time: 50 single-DB squat snatches BODYWEIGHT For time: 30 inverted burpees or For time: 30 wall walks WORKOUT NOTES 5:00-10:00. Moderate DB loading (35/50 lb), but with more complex movements. Scale to a single DB for the clean and jerks or a power snatch + overhead lunge for the squat snatches. Compare to Aug 17, 2022. WARM-UP EMOM 8: Min. 1 | :45 inchworm + 1 push-ups Min. 2 | :45 alternating single-arm DB cleans Min. 3 | :45 single-arm DB overhead lunges Min. 4 | :45 plank hold – Use the left arm for minute 3 in the first round and the right arm in the second. 2 sets: 3 DB cleans 3 DB jerks 3 DB clean and jerks – Rest :10-:20 2 DB snatches/side 2 DB overhead squats/side 2...Read more

Bell House Fitness – CrossFit Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#MOD 1) For time: 30 clean and jerks (65/95 lb) MOD 2) For time: 30 clean and jerks (35/45 lb) SKILL WORK Post-workout: 3 sets: 20 GHD sit-ups 20 seated leg lifts Isabel (Time) For Time: 30 Snatches, 135# / 95#MOD 1) For time: 30 snatches (65/95 lb) MOD 2) For time: 30 snatches (35/45 lb) SKILL WORK Post-workout: 3 sets: 20 GHD sit-ups 20 seated leg liftsRead more

Bell House Fitness – Lifting Shoulder Press (MAIN LIFT 3 sets: 3 shoulder presses – Building to your heaviest set of 3.) NOTES Welcome to week 7 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are starting to become really heavy. Now more than ever, you need to focus on mechanics to make these lifts happen. The goal for today is to focus on standing with your chest up. Don’t let your hips rise too soon off the floor. Increase the loading on the barbell for both the shoulder presses and front squats this week. Last week, we build to a heavy 5 reps, and this week we’re building to a heavy 3 reps. Aim to build to round 90%+ of your 1-rep max! In Accessory – I, use loading on the sled pull...Read more

Bell House Fitness – Home Gym 11.19.22 (Time) EQUIPMENT For time with a partner: 200 alternating DB hang snatches – Resting partner holds a single DB in the front rack. BODYWEIGHT For time with a partner: 200 burpees – Resting partner holds a plank. WORKOUT NOTES 11:00-15:00. Light-to-moderate DB load (1×35/50 lb). Reduce DB load if necessary. Unevenly distribute reps between partners if one person is significantly fitter than the other. WARM-UP EMOM 6: Min. 1 | 3 wall squats Min. 2 | 3 x (1 DB muscle snatch + 1 DB press) 1 set: 5 elbow instep + hamstring stretch/side 5 squat-to-stands :30 cossack squat stretch/side EMOM 6: Min. 1 | 3 DB overhead squats/arm Min. 2 | 10 alternating DB hang snatches ACCESSORY Post-workout: EMOM 10: Min. 1 | :30 DB hang squat snatches Min. 2 | :30 air squat hold STRETCHING 1 set: 400-m walk :45 scorpion...Read more

Bell House Fitness – CrossFit 11.19.22 (AMRAP – Reps) RX AMRAP 18 P1: 10 Double DB Devil’s Press (35/50) P2: Max Box Jump Overs (20/24) *Partners switch when 10 devil’s press are completed *Score is total reps of box jump overs completed in the 18 minutes Mod 1 25/35lbs 20/24in Mod 2 15/25lbs 20inRead more