Bell House Fitness – CrossFit 09.16.22 (Time) RX For time: 50 toes-to-bar 400-m run 30 DB deadlifts (35/50 lb) 20 DB hang power cleans 10 DB push presses MOD 1 For time: 50 toes-to-bar 400-m run 30 DB deadlifts (25/35 lb) 20 DB hang power cleans 10 DB push presses MOD 2 For time: 50 knee raises 400-m run 30 DB deadlifts (15/25 lb) 20 DB hang power cleans 10 DB push presses SKILL WORK Post-workout: Accumulate with a partner: 40 DB Turkish get-ups Strict Pulling Program 0-4 Pull Ups: 3 sets of max effort lock off pull ups (banded or bodyweight) If can not hold chin above the bar, hold at the top of a ring row for as long as you can in the most horizontal position that you can. Rest 2:00 between each set 5 or More Pull Ups: 3 sets of max effort lock off pull...Read more

Bell House Fitness – Lifting Rest DayRead more

Bell House Fitness – Home Gym 09.15.22 (AMRAP – Reps) EQUIPMENT AMRAP 12: Run 2,000-m Max-rep DB front squats BODYWEIGHT AMRAP 12: Run 2,000-m Max-rep weighted squats WORKOUT NOTES Finish the run by 9:00 and complete 20+ front squats. As heavy as possible on DB loading (50/70 lbs). Reduce run volume to finish by 9:00, reduce DB load as needed. WARM-UP 2 sets: 10 cossack squats 10 samson stretch lunges 2:30 run – Run 1:15 out and then turn around. EMOM 5: 2 wall squats – Hold the bottom for :03-:05. 2 sets: 200-m sprint :20 DB squats. – Rest 1:00-2:00 between sets. ACCESSORY 8 sets: :20 air squats – Rest :10 STRETCHING 2 sets: :30 pigeon stretch/leg :30 couch stretch/legRead more

Bell House Fitness – CrossFit 09.15.22 (AMRAP – Reps) RX AMRAP 12: Row 1,750/2,000-m Max rep front squats (135/205 lb) MOD 1 AMRAP 12: Row 1,750/2,000-m Max rep front squats (105/155 lb) MOD 2 AMRAP 12: Row 1,500/1,750-m Max rep front squats (65/95 lb) SKILL WORK Pre-workout: EMOM 7: 2 front squats – From the floor. Front Squat (EMOM 7: 2 front squats – From the floor.)Read more

Bell House Fitness – Lifting 09.14.22 MAIN LIFT EMOM 12: Min 1-4 | 2 power snatches (70%) Min 5-8 | 2 power snatches (73%) Min 9-12 | 2 power snatches (75%)   NOTES Welcome to week eleven of this lifting cycle. Since we started this cycle, we have been working our way from the hang position back to the floor with the full power clean and snatch. The pull off the floor is going to seem to take forever. Be patient with your first pull, and allow the bar to get as high on the thighs as possible. Then, be aggressive with the second and third pulls. The 2 reps should be touch and go as fast as possible while maintaining solid technique. Base the percentages off of your 1-rep max. Rest with your remaining time in the minute. Accessory – l: Increase load across as many sets as possible...Read more