Bell House Fitness – CrossFit Bench Press (7 sets for load: 3 bench presses) SKILL WORK Post-workout: EMOM 8: :20 handstand hold – Rest :40Read more

Bell House Fitness – Lifting 09.12.22 MAIN LIFT Every 1:30 x 8 sets: 3 shoulder presses (80%)   NOTES This is the third week in our final four-week mini-cycle. Focus on speed and stamina with each shoulder press. If the weight is too heavy to move quickly for all three reps, reduce it. Rest with your remaining time in the minute. Base the percentage off of your 1-rep max. In Accessory – I, perform sustainable sets on both movements. This workout gets tough quickly. If you go too big too fast, you will slow down a ton. The round of 10 should be done in 3 sets or less for both movements. If this isn’t possible, scale the HSPU to piked push-ups and use a band to assist with the chin-ups. WARM-UP 3 sets: 1:00 bike, row, skierg, or run 10 PVC pass-throughs 10 ATY raises (with small DB or...Read more

Bell House Fitness – Home Gym 09.12.22 (5 Rounds for time) EQUIPMENT Every 5:00 x 5 rounds: 150-m shuttle run (3×25-m, down and back) 12 DB hang power cleans 15 lateral burpees over the dumbbell 12 alternating DB front-rack lunges BODYWEIGHT Every 5:00 x 5 rounds: 150-m shuttle run (3×25-m, down and back) 12 weighted ground-to-shoulder reps 15 lateral burpees over object 12 weighted front-rack lunges WORKOUT NOTES Complete each round in 3:30 or less. Light DB loading (35/50 lbs or less). Reduce run to 100-m and reps down to 8-10 hang power cleans, 10 burpees, and 8-10 lunges to finish in under 4:00 every round. WARM-UP 3 sets: 10 hamstring scoops/leg 8 up-downs 6 backstep lunges/leg 4 dive bomber push-ups 200-m jog 3 sets: 50-m shuttle run – Rest :30 between sets. 1 set: 5 DB hang power clean 5 lateral burpees over the dumbbell 5 DB front-rack lunges...Read more

Bell House Fitness – CrossFit 09.12.22 (5 Rounds for time) RX Every 5:00 x 5 rounds: 12/15 calorie assault bike 12 hang power cleans (95/135 lb) 15 lateral burpees over the barbell 12 alternating front-rack lunges (95/135 lb) MOD 1 Every 5:00 x 5 rounds: 12/15 calorie assault bike 12 hang power cleans (65/95 lb) 15 lateral burpees over the barbell 12 alternating front-rack lunges MOD 2 Every 5:00 x 5 rounds: 7/10 calorie assault bike 12 hang power cleans (55/75 lb) 10 lateral burpees over the barbell 12 alternating front-rack lunges Strict Pulling Program 0-4 Pull Ups: 3 sets of max effort ring rows or banded pull ups Rest 2:00 between each set 5 or More Pull Ups: 3 sets of max effort ring rows or banded pull ups Rest 2:00 between each setRead more

Bell House Fitness – CrossFit 9.10.22 (Time) 6 Rounds each with a partner: 100m DB Carry (35/50) 14 DB snatches 14 DB lunges *1 person works while the other rest* Mod. 1 100m DB Carry (20/35) 14 DB snatches 14 DB lunges Mod. 2 100m jog (bodyweight) 14 DB snatches (15/25) 14 DB lunges (bodyweight)Read more