Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 11.09.22 (Time) EQUIPMENT For time: 42 DB deadlifts 21 handstand push-ups 30 DB deadlifts 15 handstand push-ups 18 DB deadlifts 9 handstand push-ups BODYWEIGHT For time: 42 single-leg squats 21 handstand push-ups 30 single-leg squats 15 handstand push-ups 18 single-leg squats 9 handstand push-ups WORKOUT NOTES Less than 10:00. Moderate to heavy DB load (35/50 lbs or more). Reduce DB deadlift reps to 30-20-10 or 21-15-9 to complete all rounds in 3 sets or less. Reduce HSPU volume to finish all rounds in 4 sets or less or scale to pike push-ups. WARM-UP 3 sets: 5 unweighted single-leg RDLs/side :10-:30 handstand hold 1 set: 5 DB suitcase deadlifts/side 10 pike push-ups 10 DB deadlifts 5 strict handstand push-ups 2 sets: 7 DB deadlifts 7 handstand push-ups ACCESSORY Post-workout: EMOM 8: :30 DB deadlift STRETCHING Accumulate: 2:00 foam roll lower back 2:00 foam roll upper...Read more

Bell House Fitness – CrossFit Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsMOD 1 For time: 21-15-9: Deadlifts (125/185 lb) 12-9-6: Handstand push-ups MOD 2 For time: 21-15-9: Deadlifts (95/135 lb) Pike push-ups Deadlift (SKILL WORK Post workout: Build to a heavy 5-rep deadlift)Read more

Bell House Fitness – Home Gym 11.08.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 400-m run 8 DB squats 30 double-unders BODYWEIGHT AMRAP 12: 400-m run 8 weighted squats 30 lateral hops over a line WORKOUT NOTES 3-5 rounds. Moderate load DBs (35/50lbs). Reduce the run to 300-m to finish faster than 2:00, reduce the DB load, and scale to 15 double-unders or :30 of practice. WARM-UP 1 set: 10 over-the-fences 10 cossack squats 10 wall squats 1:00 jump rope 1 set: 5 DB goblet pause squats 5 DB goblet squats 200-m run :30 single-single-double 1 set: 3 DB pause squats 5 DB squats 200-m run :30 double-unders ACCESSORY Pre-workout: Every 1:30 x 6 sets: 6 DB thrusters STRETCHING 2 sets: :30 double-calf stretch :30 Samson stretch/sideRead more

Bell House Fitness – CrossFit 11.08.22 (AMRAP – Rounds and Reps) RX AMRAP 12: 400-m run 8 DB squats (35/50 lb) 30 double-unders MOD 1 AMRAP 12: 400-m run 8 DB squats (25/35 lb) 15 double-unders MOD 2 AMRAP 12: 200-m run 8 DB squats (15/25 lb) 30 single-undersSKILL WORK Pre-workout: Every 1:30 x 6 sets: 6 DB thrustersRead more