Bell House Fitness – Lifting 12.30.22 MAIN LIFT 7 sets for speed and load: 3 bottom-to-top front squats – Rest 1:30 between sets. SCORE:LOAD NOTES For the bottom-to-top front squat (also called an Anderson Squat), set up pins or blocks to squat off of. The bar should rest at a height that positions the hips below the knees when you rack the bar at the bottom of the squat. Stand quickly and lower with control until the bar is fully resting on the pins or blocks after each rep. Start around 40-50% of your 1-rep max front squat and build in load, but go no heavier than 70%. For Accessory – I, complete each set unbroken and as quickly as possible. Hold the DB in the front rack. WARM-UP Every 3:00 for 3 sets: :30 jump rope 10 walking lunge steps 10 lateral lunge steps 10 good mornings (empty bar)...Read more

Bell House Fitness – CrossFit Back Rack Lunge (RX 7 sets for load: 6 back-rack reverse lunges (3/leg)) SKILL WORK Pre-workout: 1 set for max reps: Max unbroken double-unders or 2:00 max unbroken double-undersRead more

Bell House Fitness – Home Gym 12.30.22 (AMRAP – Rounds and Reps) EQUIPMENT 4 sets for AMRAP 4: 3 DB hang power cleans 6 DB shoulder-to-overheads 9 burpees over the DB 12 DB bent over rows – Rest 2:00 between rounds. BODYWEIGHT 4 sets for AMRAP 4: 3 burpees to a target (12 in) 6 handstand push-ups 9 burpees over a line 12 DB bent over rows – Rest 2:00 between rounds. WORKOUT NOTES 2+ rounds/AMRAP. Light-to-moderate DB loads (35/50 lb or less). Use two DBs if possible. Reduce DB load as needed, reduce burpee reps to 7 or 5, and use just one DB if necessary. WARM-UP 1 set: 5 single-arm DB hang power cleans/arm 5 single-arm DB S2O/arm 5 burpees 5 DB bent over rows 1 set: 5 DB hang power cleans 5 DB shoulder-to-overheads 5 burpees over the DB 5 DB bent over rows – Use two...Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit 12.29.22 (4 Rounds for calories) RX EMOM 5: :30calorie machine row EMOM 5: :45calorie machine row Rest 1:00 EMOM 5: :30calorie machine bike EMOM 5: :45calorie machine bike INTERMEDIATE Same as Rx’d BEGINNER Same as Rx’d SKILL WORK Pre-workout: Every 1:00 x 4 sets: 1) Max Bicep Curls 2) Max Tricep Extensions 3) Max Ring Rows 4) Max Ring Dips – rest :20 between each setRead more