Bell House Fitness – CrossFit 01.26.23 (Time) RX For time: 150 wall-ball shots (14/20 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate. MOD 1 For time: 150 wall-ball shots (10/14 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate. MOD 2 For time: 100 wall-ball shots (6/10 lb)(9/10 ft) – Starting at 0:00 and every 2:00 after, perform 5 burpees to a plate. SKILL WORK Post-workout: Accumulate: 2:00 plank hold 2:00 handstand holdRead more

Bell House Fitness – Home Gym 01.26.23 (Time) EQUIPMENT For time: 150 single-DB thrusters – Starting at 0:00 and every 2:00 after, perform 7 burpees. BODYWEIGHT For time: 150 PVC overhead squats – Starting at 0:00 and every 2:00 after, perform 7 burpees. WORKOUT NOTES 10:00-15:00. Light DB load (25/35 lb). Reduce DB load if possible. Scale overall volume to 100 reps if necessary. Scale burpees to 5 or 4 reps to finish in less than :40 WARM-UP 1 set: 10 alternating spiderman stretches 10 DB goblet squats 5 burpees 1 set: 10 hamstring scoops/leg 5 single-arm DB thrusters/arm 5 burpees 1 set: 10 good mornings 10 single-DB thrusters 5 burpees ACCESSORY Post-workout: Accumulate: 2:00 plank hold 2:00 handstand hold STRETCHING 3 sets: :30 Samson lunge/legRead more

Bell House Fitness – Lifting 01.25.23 MAIN LIFT On a 20:00 clock: Build to a 1-rep max hang squat snatch   NOTES This is the final week of this 4-week cycle. Build up to 70-80% of your 1-rep-max hang squat snatch and then take as many attempts as needed to find a heavy single for the day. If you fail the same load 3x in a row, reduce the weight by 10-20% and perform 1-3 high-quality reps. Prioritize attempting small PRs (1-5 lbs). Then, use any remaining time to attempt additional PRs. In Accessory I – Rest 2:00-3:00 between sets. Focus on pushing the heels down through the ground through the entire rep. Use straps if desired. WARM-UP 3 sets: 1:00 row 1:00 ski :30 stretch in the bottom of a squat. 1 set: 5 hang muscle snatches 5 behind the neck push jerks 5 dip power snatches 5 hang...Read more

Bell House Fitness – CrossFit 01.25.23 (Time) RX 5 rounds for time: 75 double-unders 25 push-ups MOD 1 5 rounds for time: 1:00 double-unders 25 push-ups MOD 2 5 rounds for time: 50 single-unders 15 push-ups SKILL WORK (Time) Pre-workout: For total time: 800-m run – Rest 1:00 400-m run – Rest :30 200-m runRead more

Bell House Fitness – Home Gym 01.25.23 (Time) EQUIPMENT 5 rounds for time: 75 double-unders 25 push-ups BODYWEIGHT 5 rounds for time: 75 lateral hops over an object (3 in) 25 push-ups WORKOUT NOTES 14:00-20:00. Simple bodyweight workout. Reduce double-under volume to as low as 25 reps to finish in 1:30 or faster. Scale to 100 single-unders. Scale push-up volume to 15 reps and/or perform reps from the knees. WARM-UP EMOM 5: Min. 1 | 20 shoulder taps Min. 2 | 20 mountain climbers Min. 3 | :20 hollow hold Min. 4 | :20 arch hold Min. 5 | 10 push-ups – Perform :15 of single-unders at the start of each minute. 1 set: :30 scorpion stretch/side :30 table-top stretch 2 sets: 30 double-unders 10 push-ups – No rest. ACCESSORY Pre-workout: For total time: 800-m run – Rest 1:00 400-m run – Rest :30 200-m run STRETCHING 1 set: 1:00...Read more