Bell House Fitness – CrossFit 12.24.22 (Time) RX For time with a partner: 150 hand-release push-ups 120 front squats (105/155 lb) MOD 1) For time with a partner: 100 hand-release push-ups 100 front squats (75/115 lb) MOD 2) For time with a partner: 80 hand-release knee push-ups 80 front squats (35/45 lb)Read more

Bell House Fitness – Lifting 12.24.22 MAIN LIFT On a 20:00 clock: Build to a 1-rep max clean   NOTES Welcome to the final week of this lifting cycle! Today, build up to around 80% with the complex and then take up to 20:00 to find a 1-rep max clean. Rest as needed between sets. In Accessory – I, keep the loads light and the reps crisp to focus on SPEED. If it feels good, you can build to a heavy set of 5. If not, keep it light and make it fast. WARM-UP 2 sets: 10 unweighted good mornings 10 air squats 10 alternating spiderman stretches 10 tempo push-ups EMOM 5: 2 muscle cleans + 2 front squats EMOM 5: 1 muscle cleans + 2 tall cleans 5 sets (building): 1 power clean + 1 squat clean – Rest 1:00-1:30 between sets. ACCESSORY – I 5 sets: 5 hang...Read more

Bell House Fitness – Home Gym 12 Days of CrossFit (Time) “12 Days of CrossFit” 1 Deadlift @ 75% 2 Push ups 3 0s High Plank 4 DB lunges 5 DB Squats 6 DB Snatches 7 Burpees 8 Box Jump Overs 9 Toes to Bar 10 Pull ups 11 0m DB Carry 12 Cal BikeRead more

Bell House Fitness – CrossFit 12 Days of CrossFit (Time) “12 Days of CrossFit” 1 Deadlift @ 75% 2 Push ups 3 0s High Plank 4 DB lunges 5 DB Squats 6 DB Snatches 7 Burpees 8 Box Jump Overs 9 Toes to Bar 10 Pull ups 11 0m DB Carry 12 Cal BikeRead more

Bell House Fitness – Lifting 12.23.22 MAIN LIFT On a 20:00 clock: Build to a 1-rep max snatch   NOTES Welcome to the final week of this lifting cycle! Today, build up to around 80% with the complex and then take up to 20:00 to find a 1-rep max snatch. If performing the class workout, perform your 1-rep max before class and perform 1 snatch pull during the skill work. Rest as needed between sets. In Accessory – I, keep the loads light and the reps crisp to focus on SPEED. If it feels good, you can build to a heavy set of 5. If not, keep it light and make it fast. WARM-UP 2 sets: 10 unweighted good mornings 10 air squats 10 alternating spiderman stretches 10 alternating scorpion stretches EMOM 5: 2 muscle snatches + 2 overhead squats EMOM 5: 1 muscle snatch + 2 tall snatches 5...Read more