Bell House Fitness – CrossFit 11.04.22 (5 Rounds for reps) RX 5 x 2:00 rounds for reps: 14/20-cal row 10 lateral burpee over the rower Max-rep chest-to-bar pull-ups – Rest 1:00 between rounds. MOD 1 5 x 2:00 rounds for reps: 10/15-cal row 10 lateral burpee over the rower Max-rep pull-ups – Rest 1:00 between rounds. MOD 2 5 x 2:00 rounds for reps: 7/10-cal row 10 lateral burpee over the rower Max-rep jumping pull-ups – Rest 1:00 between rounds. SKILL WORK Post-workout: 3 sets: 10 staggered stance good mornings/leg (empty barbell) 10 alternating Cossack squatsRead more

Bell House Fitness – Lifting Front Squat (MAIN LIFT 3 sets: 7 front squats – Building to your heaviest set of 7.) NOTES We are in the fifth week of our final weightlifting cycle for the year. This week we are increasing the loading of both the clean and snatch from two weeks prior. As the loading gets heavier, how you move gets more important. Approach each lift with the intent of moving as best as you can, and the weights will feel light as a result. We’re stepping away from the back squat and bench press and transitioning into the front squat and shoulder press. Both of these movements are sport specific and will help improve other movements within the sport like the clean and jerk. Take your time building to your first set of front squats, but don’t overdo the warm-up sets. In the warm-up, we have you...Read more

Bell House Fitness – Home Gym 11.03.22 (Time) EQUIPMENT 5 rounds for time: 11 DB front squats 55 double-unders WORKOUT NOTES 6:00-8:00. Moderate DB loading that can be done unbroken for the first 3 rounds (35/50 lbs). Scale double-under volume foremost. Reduce reps to finish a round in 1:30 or less. Keep the squats as challenging as possible, but reduce the load if necessary. WARM-UP 1 set: :30 Samson stretch/side 5 squat-to-stands 10 cossack squats 5 elbow instep + hamstring stretch/side :20 sumo squat hold :20 squat hold 20 air squats 3 sets: :20 double-unders – Rest :10 :20 DB squats – Rest 1:00 ACCESSORY Pre-workout: 8 sets of :10 of work and :20 of rest: Single-under, double-under, or triple-under practice. – Work for :10 at a skill that is higher than what will be used in the workout. STRETCHING 2 sets: :30 foam roll IT band/leg :30 lacrosse ball roll/footRead more

Bell House Fitness – CrossFit 11.03.22 (Time) RX 5 rounds for time: 11 front squats (95/135 lb) 55 double-unders MOD 1 5 rounds for time: 11 front squats (65/95 lb) 1:00 double-unders MOD 2 5 rounds for time: 11 front squats (35/45 lb) 1:00 single-unders SKILL WORK Pre-workout: 8 sets: :20 double-unders – Rest :10Read more

Bell House Fitness – Lifting REST DAYRead more