Bell House Fitness – Lifting 01.13.23 MAIN LIFT 3 sets for load: 1 clean pull 1 hang power clean 1 hang squat clean – All reps from above the knee. 2 drop sets: 1 complex @ 95% 1 complex @ 90%   NOTES For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible. Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day. Rest 3:00 between sets. For Accessory – I, build to a heavy set of 5 deficit clean deadlifts. All sets should be heavier than the top set of your Main Lift. For Accessory – II, start at a moderate load on the lunges and build in weight. WARM-UP 5 sets: :40 easy row :20 hard row 1 set: :30 scorpion stretches/side :30 elbow instep/leg :30...Read more

Bell House Fitness – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capMOD 1) 10 rounds for time: 9 thrusters (55/75 lb) 35 double-unders MOD 2) 7 rounds for time: 9 thrusters (35/45 lb) 35 single-unders Thruster (SKILL WORK Pre-workout: EMOM 8: 1 thruster)Read more

Bell House Fitness – Home Gym 01.13.23 (Time) EQUIPMENT 10 rounds for time: 9 DB thrusters 35 double-unders BODYWEIGHT 10 rounds for time: 9 weighted thrusters 35 lateral hops over an object WORKOUT NOTES 10:00-15:00 for most, but no more than 20:00. Light-to-moderate DB load (25/35 lb). Use two DBs. Reduce the reps of the thrusters and/or double-unders, use just one DB, and scale to single-unders as needed. WARM-UP 1 set: :30 single-unders 5 elbow instep + hamstring stretch/leg 5 wall squats 1 set: :30 single-unders 20 alternating spiderman stretches 5 wall squats 1 set: 20 double-unders 3 DB front squats 5 DB thrusters 2 sets: 20 double-unders 6 DB thrusters – No rest between sets. ACCESSORY Pre-workout: EMOM 8: 3 DB thrusters – Build in load and/or move AFAP. STRETCHING 2 sets: :30 foam roll IT band/leg :30 lacrosse ball roll/footRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 01.12.23 (Time) RX For time: 21-15-9: Hand-release push-ups Toes-to-bars MOD 1) For time: 21-15-9: Hand-release push-ups Knees-to-armpits MOD 2) For time: 21-15-9: Hand-release push-ups V-ups SKILL WORK Pre-workout: EMOM 12: Min. 1 | :20 box jump overs Min. 2 | :20 chest-to-bar pull-upsRead more