Bell House Fitness – CrossFit 01.04.23 (Time) RX 3 rounds for time: 20 burpee box overs (24/30 in) 400/500-m row MOD 1) 3 rounds for time: 20 burpee box overs (20/24 in) 400/500-m row MOD 2) 3 rounds for time: 20 burpee box step-overs (12/20 in) 200/250-m row SKILL WORK Post-workout: 8 rounds: :20 double-unders – Rest :10Read more

Bell House Fitness – Home Gym 01.04.23 (Time) EQUIPMENT 3 rounds for time: 20 burpee object overs (30 in) 400-m run BODYWEIGHT Same as equipment option. WORKOUT NOTES 10:00-15:00. Tall object height (24/30 in). Reduce object height as needed to be able to jump clear over it, scale to step-overs, and reduce volume to 15 reps and 300-m as needed. WARM-UP 1 set: 200-m run 5-8 burpee object overs -Slow pace. 1 set: 300-m run 6-10 object burpee overs -Moderate pace. 1 set: 400-m run 8-10 object burpee overs -Fast pace. ACCESSORY Post-workout: 8 rounds: :20 double-unders – Rest :10 STRETCHING 3 sets: :30 lacrosse ball roll/foot :30 hamstring stretch/leg :30 sit and reach (straddle)Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 01.03.23 (Time) RX For time: 45 chest-to-bar pull-ups 30 shoulder-to-overheads (125/185 lb) MOD 1) For time: 30 chest-to-bar pull-ups 30 shoulder-to-overheads (105/155 lb) MOD 2) For time: 45 ring rows 30 shoulder-to-overheads (55/75 lb) SKILL WORK (Weight) SKILL WORK Pre-workout: 5 sets: 3 shoulder-to-overheads – Build to a heavy set of 3.Read more

Bell House Fitness – Home Gym 01.03.23 (Time) EQUIPMENT For time: 60 DB bent over rows 45 DB shoulder-to-overheads – Use two DBs. BODYWEIGHT For time: 75 sit-ups 50 handstand push-ups WORKOUT NOTES 10:00 or faster. Moderate-to-heavy DB load (35/50 lb or heavier). Use two DBs. Reduce DB load if possible, reduce reps to 45 and 30, and use just one DB if necessary. WARM-UP 4 sets: :20 jumping jacks :20 pike handstand shoulder taps :20 alternating lunges – Rest :30 between sets. – No rest between movements. 1 set: 5 DB shoulder presses 5 DB push presses 5 DB push jerks 2 sets: 8 DB bent over rows 5 DB shoulder-to-overheads – Rest :30-1:00 between sets. ACCESSORY Pre-workout: Every 2:00 x 5 sets: :20 hollow hold :20-:30 handstand hold STRETCHING Accumulate: 1:00 doorway shoulder stretch/side 1:00 couch stretch/sideRead more