Bell House Fitness – CrossFit 11.14.22 (Time) RX 2 rounds for time: 800-m run 50 jumping lunges MOD 1 Same as Rx’d MOD 2 2 rounds for time: 400-m run 30 walking lunges SKILL WORK Post-workout: 3 sets: 20 weighted GHD hip extensions 10 banded side-steps (left) 10 banded side-steps (right)Read more

Bell House Fitness – Lifting 11.12.22 MAIN LIFT 3 sets: 5 front squats – Building to your heaviest set of 5. NOTES We are in week 6 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. It’s important to note that as the weeks go on, the weights are going to get heavier and heavier. We want you to try and make the weights but don’t force anything that’s not there if you have a day that you’re not able to make the prescribed lifts. Instead, lower the load slightly and focus on making your movement patterns as best as you possibly can. Increase the loading on the barbell for both the shoulder presses and front squats this week as well. Last week we build to a heavy 7 reps, this week we’re building to a...Read more

Bell House Fitness – Home Gym 11.12.22 (3 Rounds for reps) EQUIPMENT 3 x AMRAP 3: 20 DB sumo deadlift high pulls 20 feet-anchored weighted sit-up Max burpees in the remaining time – Rest 1:00 between rounds. BODYWEIGHT 3 x AMRAP 3: 20 weighted sumo deadlift high pulls 20 weighted sit-up Max burpees in the remaining time – Rest 1:00 between rounds. WORKOUT NOTES 15-20 burpees/round. Moderate DB load (35/50 lbs). Use just 1 DB for the SDLHP and scale to unweighted anchored sit-ups. WARM-UP EMOM 9: Min. 1 | :40 inchworm + push-up Min. 2 | :40 alternating cossack squats Min. 3 | :40 plank hold 1 set/arm: 3 DB sumo deadlifts 3 DB high pulls 5 DB sumo deadlift high pulls 8 feet-anchored sit-ups 1 set: 5 DB sumo deadlift high pulls 5 feet-anchored weighted sit-ups 5 burpees ACCESSORY Rest, stretch, recover STRETCHING 1 sets: 1:00 cobra stretch...Read more

Bell House Fitness – CrossFit 11.12.22 (AMRAP – Rounds and Reps) AMRAP 20: Partner 1: 15/11 Cal Bike 8 DB push press (50/35) Partner 2: 25 Sit-ups Mod. 1 12/9 Cal Bike 8 DB Push press (35/25) 20 Sit upsRead more

Bell House Fitness – Lifting REST DAYRead more