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

Bell House Fitness – CrossFit 12.19.22 (Time) RX For time: 150-ft DB walking lunges (35/50 lb) 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 deadlift – Use a single DB for all weighted movements. MOD 1) For time: 150-ft DB walking lunges (20/35 lb) 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 deadlift – Use a single DB for all weighted movements. MOD 2) For time: 100-ft DB walking lunges (10/15 lb) 30 alternating DB hang snatches 100-ft DB walking lunges 30 single-arm DB hang power cleans 100-ft DB walking lunges 30 lateral hops over DB 100-ft DB walking lunges 30 single-arm DB deadlift...Read more

Bell House Fitness – CrossFit 12.17.22 (AMRAP – Rounds and Reps) RX AMRAP 20 with a partner: Partner 1: 250/300-m row Partner 2: 15 KB Swings(16/24kg) – Partners rotate after the row and swings are completed. – Partners perform 5 synchronized burpees before rotating. MOD 1 AMRAP 20 with a partner: Partner 1: 250/300-m row Partner 2: 15KB Swings (12/16kg) – Partners rotate after the row and swings are completed. – Partners perform 5 synchronized burpees before rotating. MOD 2 AMRAP 20 with a partner: Partner 1: 250/300-m row Partner 2: 12 KB Swings(6/12kg) – Partners rotate after the row and swings are completed. – Partners perform 5 synchronized burpees before rotating.Read more

Bell House Fitness – Lifting 12.17.22 MAIN LIFT 2 sets: 2 cleans (80%) 2 sets: 1 clean (83%) 2 sets: 1 clean (85%) 1 set: 1 clean (87%) SCORE:LOAD NOTES Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and snatch! This week, we lower the weights on the bar for the clean and snatch to focus on hitting moderately heavy weights with great speed and form. We also give the body a tiny bit of a break, allowing the nervous system to recover fully leading into next week! The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 3-rep max! In Accessory – I, use 115% of your 1-rep max. We’ve been doing a ton of clean and...Read more