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

Bell House Fitness – Home Gym 11.11.22 (Time) EQUIPMENT For time: 1,000 weighted box step-ups ♀ 35-lb pack, 20-in target ♂ 45-lb pack, 20-in target BODYWEIGHT For time: 1,000 weighted step-ups WORKOUT NOTES 55:00 (18 reps/min) – 75:00(14 reps/min). Light load (30/45 lb) to a 20-in target. Perform the step-ups with a lighter load, or unweighted, to accomplish 15 reps/min for most of the workout. WARM-UP 2 sets: 10 walking lunge steps :15 Samson stretch/side 10 single-leg calf raises/side 10 supermen 10 alternating step-ups ACCESSORY Rest, stretch, recover STRETCHING 1 set: 2:00 foam roll quads 1:00 foam roll calf/side 1:00 figure-4 glute foam roll/sideRead more

Bell House Fitness – CrossFit CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click hereMOD 1 (with a partner) For time: 1,000 weighted box step-ups (20/30 lb) (20 in) MOD 2 (with a partner) For time: 500 unweighted box step-ups (20 in)Read more