Bell House Fitness – Lifting 01.07.23 MAIN LIFT 3 sets for load: 2 dip squat cleans 1 hang squat clean – Dip is from the hip, and the hang is 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. Maintain a vertical torso for the dip squat cleans, but lean the torso forward OVER the bar for the hang squat clean. Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day. Rest 3:00 between sets. For Accessory – I, complete all squats within the prescribed percentage range. Rest 3:00 between sets and focus on standing the bar up quickly. For Accessory – II, use a medicine ball to add load...Read more

Bell House Fitness – CrossFit 01.07.23 (AMRAP – Rounds and Reps) RX AMRAP 20 with a partner: 200-m run 1:00 plank hold – Partner 1 runs while partner 2 holds the plank. Partners switch when the runner returns. MOD 1) Same MOD 2) SameRead more

Bell House Fitness – Home Gym 01.07.23 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 10: 60 DB-facing burpees 30 single-arm DB overhead squats 10 DB burpee clean and jerks BODYWEIGHT AMRAP 10: 60 DB-facing burpees 45 PVC overhead squats 10 wall walks WORKOUT NOTES 1 round + burpees. Moderate DB load (35/50 lb). Use one DB. Reduce reps to 45-20-10, reduce DB load, and scale to regular burpees or up-downs as needed. WARM-UP 2 sets: :30 scorpion stretch/side :30 samson stretch/side 5 wall squats 10 burpees – Hold the bottom of the squat for :03. 2 sets/arm: 5 DB push presses 5 DB overhead squats – Rest as needed. 2 sets: 5 DB facing burpees 3 single-arm DB overhead squats/arm 3 DB burpee clean and jerks – Rest 1:00 between sets. ACCESSORY Post-workout: Accumulate: 1:00 single-arm handstand hold/side – Scale to pike HS hold as needed. STRETCHING 2 sets: 1:00...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsMOD 1) AMRAP 10: 60 bar-facing burpees 30 overhead squats (65/95 lb) 10 jumping muscle-ups MOD 2) AMRAP 10: 40 burpees 30 overhead squats (empty barbell) 10 jumping chest-to-bar pull-upsRead more