Bell House Fitness – Home Gym 01.16.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 8: 2 alternating single-leg squats 2 object jump-overs (knee height) 4 alternating single-leg squats 4 object jump-overs 6 alternating single-leg squats 6 object jump-overs – Continue adding 2 reps to each movement until time expires. BODYWEIGHT Same as the equipment option. WORKOUT NOTES Round of 12 or higher. Low-object height for the jump-over. Scale to a heel-hooked single-leg squat, a back step lunge, and reduce the height of the jump over as needed. WARM-UP 2 sets: 10 leg swings/leg 10 lateral leg swings/leg 10 alternating Samson lunges 10 alternating “T” push-ups :30 squat hold (arms level with the eyes) 3 sets: :20 object jump-overs – Rest :20 :20 hook behind heel single-leg squats – Rest :20 2 sets: 6 alternating single-leg squats 6 object jump-overs ACCESSORY Post-workout: 3 sets: 15 supermen 15 DB RDLs 5 Max-distance...Read more

Bell House Fitness – CrossFit 01.16.23 (AMRAP – Rounds and Reps) RX AMRAP 8: 2 alternating single-leg squats 2 box jump-overs (20 in) 4 alternating single-leg squats 4 box jump-overs 6 alternating single-leg squats 6 box jump-overs – Continue adding 2 reps to each movement until time expires. MOD 1 AMRAP 8: 2 alternating single-leg squats to a box (20 in) 2 box jump-overs (20 in) 4 alternating single-leg squats to a box 4 box jump-overs 6 alternating single-leg squats to a box 6 box jump-overs – Continue adding 2 reps to each movement until time expires. MOD 2 AMRAP 8: 2 alternating reverse lunges 2 box step-overs (20 in) 4 alternating reverse lunges 4 box step-overs 6 alternating reverse lunges 6 box step-overs – Continue adding 2 reps to each movement until time expires. Max Height Box Jump (Distance) Max Height Box JumpSKILL WORK Pre-workout: On an 6:00 clock:...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit NO CLASS TODAY! GOOD LUCK AT THE COMP!! Come support our teams competing at the Vital Winter Games! Vital Functional Fitness 811 S Brooks St, Brazoria, TX 77422Read more

Bell House Fitness – Home Gym 01.14.23 (Time) EQUIPMENT 3 rounds for time: 200-m weighted carry 20 DB deadlifts 10 DB burpee power cleans – Rest 1:00 between rounds. BODYWEIGHT 3 rounds for time: 200-m weighted carry. 20 weighted deadlifts 10 weighted burpee power cleans – Rest 1:00 between rounds. WORKOUT NOTES 14:00-20:00. Moderate DB load (35/50 lb) Use two DBs. Reduce weighted carry distance to 150 or 100-m, substitute with a 500-m run, and reduce DB load as needed. WARM-UP 2 sets: 200-m run 100-ft bear crawl 100-ft single-arm DB carry/arm 2 sets: 100-ft weighted carry 10 DB deadlifts 5 DB burpee power cleans – Rest 1:00 between sets. ACCESSORY Post-workout: 1 set: 100 AbMat sit-ups – Perform the first 50 reps as fast as possible. STRETCHING Accumulate: 2:00 foam roll lower back 2:00 foam roll upper backRead more