Bell House Fitness – CrossFit Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsMOD 1 AMRAP 20: 4 DB thrusters (20/35 lb) 6 knees-to-armpits :30 double-unders – Use two DBs. MOD 2 AMRAP 20: 4 DB thrusters (10/15 lb) 6 hanging knee raises 24 single-unders – Use two DBs.Read more

Bell House Fitness – Lifting 11.16.22 MAIN LIFT 3 sets: 2 snatches (83%) 2 sets: 2 snatches (85%) 4 sets: 1 snatch (87%) 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 105% of your 1-rep...Read more

Bell House Fitness – Home Gym 11.16.22 (No Measure) EQUIPMENT EMOM 12: Minute 1 | :30 dumbbell bent over rows Minute 2 | :30 dumbbell floor presses BODYWEIGHT EMOM 12: Minute 1 | :30 weighted v-ups Minute 2 | :30 hand-release push-ups WORKOUT NOTES 10+ reps each minute. Any DB loading may be used, but the heavier the better. Scale to reps with just one DB if necessary. Perform :20 of reps on one arm and :20 on the other each minute. WARM-UP 3 sets: 5 DB windmills/arm 5 DB split squats/leg 10 v-ups 10 supermen 1 set: 5 tempo push-ups (:03 down) 10 slow shoulder taps 5 pause push-ups (:03 @ bottom) 10 DB bent over rows/arm 5 explosive push-ups 2 sets: :20 DB bent over rows :20 DB floor presses – Rest :20 between movements. ACCESSORY Post-workout: 3 sets: On a 2:00 clock: 200-m run Max distance DB...Read more

Bell House Fitness – CrossFit 11.16.22 (Time) RX For time with a partner: 200 KB swings (53/70 lb) – Resting partner holds a single KB in the front rack (35/53 lb). MOD 1 For time with a partner: 200 KB swings (35/53 lb) – Resting partner holds a single KB in the front rack (26/35 lb). MOD 2 For time with a partner: 100 KB swings (18/26 lb) – Resting partner holds a single KB in the front rack (18/26 lb). SKILL WORK Pre-workout: EMOM 10: 2 hang power or squat snatches Hang Snatch (SKILL WORK Pre-workout: EMOM 10: 2 hang power or squat snatches) Hang Power Snatch (SKILL WORK Pre-workout: EMOM 10: 2 hang power or squat snatches)Read more

Bell House Fitness – Lifting REST DAYRead more