Bell House Fitness – CrossFit 12.20.22 (AMRAP – Rounds and Reps) RX AMRAP 12: 50-ft. handstand walk 20 toes-to-bar 10 push jerks (105/155 lb) MOD 1) AMRAP 12: 30 shoulder taps 10 toes-to-bar 10 push jerks (75/115 lb) MOD 2) AMRAP 12: 50-ft. bear crawl 10 hanging knee raises 10 push press (35/45 lb) Shoulder Press (Pre-workout: 4 sets: 10 shoulder presses)Read more

Bell House Fitness – Home Gym 12.20.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 50-ft. handstand walk 20 v-ups 10 DB push jerks BODYWEIGHT AMRAP 12: 50-ft. handstand walk 20 v-ups 10 weighted push jerks WORKOUT NOTES 4-6 rounds. Heavy DBs (35/50 lb or more). Use two DBs if possible. Reduce DB load as needed, reduce the handstand walk to 25-ft or 5 attempts or shoulder taps, and scale the v-ups to tuck-ups or hollow rocks. WARM-UP 1 set: :30 hollow hold :30 superman hold :30 plank hold :30 handstand hold 2 sets: 2 wall walks 10 struct sit-ups 5 broad jumps 2 sets: 25-ft handstand walk 10 v-ups 5-10 DB push jerks – Rest as needed between movements. ACCESSORY Pre-workout: 4 sets: 10 DB shoulder presses STRETCHING 2-3 sets: :20 doorway pec stretch/side 20 banded pull-apartsRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 12.19.22 (Time) EQUIPMENT For time: 150-ft DB walking lunges 50 alternating DB hang snatches 150-ft DB walking lunges 50 single-arm DB hang power cleans 150-ft DB walking lunges 50 lateral hops over DB 150-ft DB walking lunges 50 single-arm DB deadlifts – Use a single DB for all weighted movements. BODYWEIGHT For time: 150-ft weighted walking lunges 50 weighted ground-to-overhead 150-ft weighted walking lunges 50 weighted ground-to-shoulders 150-ft weighted walking lunges 50 lateral hops over an object 150-ft weighted walking lunges 50 suitcase deadlifts – Use any weighted object that can safely be moved for this workout. WORKOUT NOTES 10:00-15:00. Light-to-moderate DB (35-50 lb). Use one DB. Reduce DB load if possible, reduce lunge distance to 100 ft or perform unweighted lunges, and reduce overall volume to 30 reps of each movement. WARM-UP 3 sets: :20 walking lunge steps :20 unweighted good mornings :20...Read more

Bell House Fitness – Lifting 12.19.22 MAIN LIFT 3 sets: 1 deadlift – Build to a 1-rep max.   NOTES Welcome to the final week of this lifting cycle! Today, build up with fast singles up to ~90% and then take 3 more heavy singles to build to a 1-rep max deadlift. If you fail a rep, you may take another attempt at the same weight. If you fail the same load twice, stop there for the day. Rest 3:00 between sets. In Accessory – I, focus more on quality than getting through the work quickly. If needed, you may break up each movement into 2 sets. WARM-UP 3 sets: 300-m row 10 single-leg KB deadlifts/leg 7 pause goblet squats 2 sets: 10 RDLs 10 bent-over rows – Use a light load 1 set: 5 deadlifts (light) 3 deadlifts (light-to-moderate) 1 deadlift (60%) 1 deadlift (70%) 1 deadlift (80%) 1...Read more