Bell House Fitness – Lifting 02.06.23 (No Measure) MAIN LIFT 3 sets for load: 5 deadlifts Tempo sets: 3 deadlifts – :05 on the way up and :05 on the return. – Use around 50% of your latest 1-rep max. SCORE:LOAD NOTES This week, we will decrease the reps and increase loading on the deadlifts. All sets should be unbroken. Adjust the loading accordingly if the designated percentage won’t allow this. Today’s goal is around 75-80% of your last previous 1-rep. If you can do more, go for it! Try to increase the loading of the tempo sets from last week’s sets. In Accessory – I, rest as needed and build to your heaviest set of 8. Increase load from last week. In Accessory – II, use the heaviest sandbag or object possible that allows you to hold for the entire minute. This should be challenging. Hold at the top...Read more

Bell House Fitness – Home Gym 02.06.23 (Time) EQUIPMENT For time: 3-6-9-12-15: DB-facing burpees Double-DB power snatches (35/50 lb) – Use two dumbbells. SCORE:TOTAL TIME BODYWEIGHT For time: 3-6-9-12-15: Burpees Shuttle sprints – 1 shuttle sprint = 25 ft down + 25 ft back. SCORE:TOTAL TIME WORKOUT NOTES 5:00-10:00. Moderate DB load (35/50 lb). Reduce DB loading if necessary. Scale overall volume to 2-4-6-8-10 to maintain a sprint pace. WARM-UP 2-3 sets: 200-m run :20 Samson stretch/leg 10 good mornings 10 hollow rocks 10 push-ups 10 PVC overhead squats 1 set: 5 DB facing burpees 5 consecutive DB snatches/arm 1 set: 5 DB facing burpees 10 alternating DB snatches 2 sets: 1-2-3: DB facing burpee Double-DB power snatches – Rest 1:00 between sets. ACCESSORY Pre-workout: 5 sets: 6-8 DB squat snatches – Touch-and-go reps. STRETCHING Accumulate: 1:00 doorway shoulder stretch/armRead more

Bell House Fitness – CrossFit 02.06.23 (Time) RX For time: 3-6-9-12-15: Bar-facing burpees Power snatches (95/135 lb) MOD 1 For time: 3-6-9-12-15: Bar-facing burpees Power snatches (65/95 lb) MOD 2 For time: 3-6-9-12-15: Bar-facing burpees Power snatches (35/45 lb) SKILL WORK Pre-workout: 5 sets: 3 power snatches – Touch and go reps. Power Snatch (SKILL WORK Pre-workout: 5 sets: 3 power snatches – Touch and go reps.)Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 02.24.23 (Time) RX 20 Rounds For Time With APartner: 8 deadlifts (105/155 lb) 5 hang power cleans (105/155 lb) 3 bar muscle-ups -partners switch and divide up work however they want MOD 1 20 Rounds For Time WithAPartner: 8 deadlifts (75/115 lb) 5 hang power cleans (75/115 lb) 3 burpee pull-ups MOD 2 20 Rounds For Time With A Partner: 8 deadlifts (55/75 lb) 5 hang power cleans (55/75 lb) 3 jumping pull-upsRead more