Bell House Fitness – CrossFit 09.06.22 (Time) RX 7 rounds for time: 10 burpees-to-target (6 in) 20 sit-ups Mod 1 Same as Rx’d Mod 2 5 rounds for time: 10 burpees-to-target (6 in) 20 sit-ups SKILL WORK Post-workout: 3 sets: 25 GHD hip extensions – Rest as needed between sets. Strict Pulling Strength Program – Initial Test (AMRAP – Reps) Video yourself doing your initial test and record the number of ring rows or strict pull ups (banded or bodyweight) you achieved. Put in the notes section HOW you did your ring rows or pull ups (which rings you were on, which bands/how many you used, etc). *Pull ups must be double overhand grip If you have 0-4 strict pull ups If you have 5 or more strict pull ups Initial Test – one set of max effort strict pull ups (banded or bodyweight) or ring rows Initial Test – one...Read more

Bell House Fitness – Lifting 09.05.22 MAIN LIFT EMOM 12: Min 1-4 | 2 power cleans (65%) Min 5-8 | 2 power cleans (68%) Min 9-12 | 2 power cleans (70%) NOTES Welcome to week ten 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 for the power clean 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 and as fast as possible while maintaining solid technique. Base the percentages off of your 1-rep max. Rest with the remaining time in the minute. In Accessory – I, use a sandbag...Read more

Bell House Fitness – Home Gym 09.05.22 (Time) EQUIPMENT 3 rounds for time: 400-m run 21 DB swings 12 DB bent over rows BODYWEIGHT 3 rounds for time: 400-m run 21 jumps to, or over, an object 12 burpees WORKOUT NOTES Less than 10:00. Light loading that can be moved quickly and with ease (35/50 lb). Reduce the volume slightly to 15 and 9. Try to avoid reducing the distance of the run. WARM-UP 1 set: 1:00 jumping jacks 200-m run 10 inchworms + 1 push-up/rep 200-m run 1 set: 5 DB deadlifts 5 DB swings to eye-level 5 DB swings 5 DB bent over rows 1 set: 400-m run 7 DB swings 5 DB bent over rows – Run at 90% max-speed. ACCESSORY EMOM 8: 5-10 strict handstand push-ups STRETCHING 1 set: 200-m recovery walk 1:00 forearm stretch against wall/sideRead more

Bell House Fitness – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsMod 1 3 rounds for time: 400-m run 21 KB swings (26/35 lb) 12 pull-ups Mod 2 3 rounds for time: 200-m run 21 KB Swings (18/26 lb) 12 jumping pull-ups SKILL WORK Post-workout: EMOM 8: 5-10 strict handstand push-ups Strict Pulling Strength Program – Initial Test (AMRAP – Reps) Video yourself doing your initial test and record the number of ring rows or strict pull ups (banded or bodyweight) you achieved. Put in the notes section HOW you did your ring rows or pull ups (which rings you were on, which bands/how many you used, etc). *Pull ups must be double overhand grip If you have 0-4 strict pull ups If you have 5 or more strict pull ups Initial Test – one set of max effort strict pull...Read more

Bell House Fitness – Lifting 09.03.22 MAIN LIFT Every 1:15 x 10 sets: 3 box squats (70%)   NOTES This week begins our final four-week mini-cycle. For the next four weeks, we will focus on speed and stamina with the shoulder press and the box squat. Rest with your remaining time in the minute. The target should be placed just above parallel. Use a box or a bench as a target, and avoid targets that are soft. Base the percentage off of your 1-rep max. In Accessory – I, build to a heavy 6 reps on each leg. Elevate your front foot by standing on a 45-lb plate. In Accessory – II, the focus is building your core strength. If GHD sit-ups are new to you, don’t perform them with a weighted ball. Move through this at a casual pace versus for time. WARM-UP 3 sets: 1:00 bike, row, SkiErg,...Read more