Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 10.11.22 (Reps) (AMRAP – Reps) RX 5 rounds for time and reps: 400-m run 1:00 alternating single-leg squats MOD 1 Same as Rx’d MOD 2 5 rounds for reps: 200-m run 1:00 alternating reverse lunges SKILL WORK Pre-workout: On an 8:00 clock: Build to a max height box jump 10.11.22 (Time) (Time) RX 5 rounds for time and reps: 400-m run 1:00 alternating single-leg squats MOD 1 Same as Rx’d MOD 2 5 rounds for reps: 200-m run 1:00 alternating reverse lunges Max Height Box Jump (Distance) Max Height Box JumpRead more

Bell House Fitness – Lifting 10.10.22 MAIN LIFT 3 sets: 3 snatch (70%) 3 sets: 3 snatch (75%)   NOTES We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs! We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth and ninth weeks. Base the percentages on a recent 1-rep max. 6 total sets. The reps do not have to be touch and go but don’t rest more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself. These lifts may be performed as a...Read more

Bell House Fitness – Home Gym 10.10.22 (4 Rounds for reps) EQUIPMENT For reps: Tabata burpees Tabata hollow rocks Tabata dumbbell swings Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. BODYWEIGHT For reps: Tabata burpees Tabata hollow rocks Tabata squats Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. WORKOUT NOTES Constant movement every interval. Simple bodyweight workout. Reduce the height of the swing as needed. WARM-UP 3 sets: :30 mountain climbers :30 alternating plank reach throughs :30 wall squat – Rest :15 between movements. 1 set: 5 elbow instep hip circles/direction/leg 10 hamstring scoops/leg 2 sets of :20 each: Burpees Hollow rocks Squats – Rest :10 between movements. – Complete each movement twice before moving to the next...Read more

Bell House Fitness – CrossFit 10.10.22 (4 Rounds for reps) RX For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (35/53 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. MOD 1 For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (26/35 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. MOD 2 For reps: Tabata burpees Tabata hollow rocks Tabata kettlebell swings (18/26 lbs) Tabata burpees – Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next. SKILL WORK Post-workout: Accumulate: 10 KB Turkish get-ups/armRead more