Bell House Fitness – Home Gym 09.03.22 (Time) EQUIPMENT For time: 800-m run 30 handstand push-ups 600-m run 20 handstand push-ups 400-m run 10 handstand push-ups BODYWEIGHT Same as equipment option. WORKOUT NOTES 11:00-15:00. Moderate skill bodyweight workout. Try to maintain the distances on the run, but reduce the handstand push-ups to 21-15-9, 15-12-9, or as low as 12-9-6. Scale to piked push-ups if necessary. WARM-UP 4 sets: :30 jog :30 run :30 walk – No rest between movements. 1 set: 5 piked push-ups 2 wall walks 1-2 HSPU negatives 3-5 kipping handstand push-ups w/ a :03 hold between reps. – Hold the top of the handstand between reps. 2 sets: 100-m run 3-5 kipping handstand push-ups – Go fast to prepare for the workout. ACCESSORY EMOM 7: 25-ft. handstand walk STRETCHING 2 sets: 30 banded pull-aparts 10 Y-raises (use small plates) 10 T-raises (use small plates)Read more

Bell House Fitness – CrossFit 09.03.22 (Time) Teams of 3 3 Rounds: Partner A- 12/9 cal bike Partner B- 20 KB Swings (53/35) Partner C- 20 Double DB push press (50/35) Switch when everyone is done Then Run 600m together sharing a Med ball (does not have to be even work on carry) 20 Synchro BurpeesRead more

Bell House Fitness – Lifting 09.02.22 MAIN LIFT EMOM 12: Min 1-4 | 2 power snatches (60%) Min 5-8 | 2 power snatches (63%) Min 9-12 | 2 power snatches (65%)   NOTES Welcome to week nine 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 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 your remaining time in the minute. In Accessory – I, use around 90% of your 1-rep max...Read more

Bell House Fitness – Home Gym 09.02.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 50 jumps to an object 50 DB rows 50 DB front squats 50 single DB thrusters 50 DB step-ups to an object BODYWEIGHT AMRAP 12: 50 jumps to an object 50 sit-ups 50 weight squats 50 weighted thrusters 50 weighted step-ups to an object WORKOUT NOTES Finish the thrusters at a minimum, but try to get back to the 2nd round. Light DB loading (less than 35/50 lbs). Scale the height of the jumps and step-ups. Squat with a lighter DB or object as needed. WARM-UP On an 8:00 clock: 10 PVC pass throughs 10 PVC overhead squats 5 elbow instep + reach/side 5 consecutive step-ups/leg 10 hand-release push-ups 2 sets: :20 jumps to an object :20 DB rows :20 DB squats :20 single-DB thrusters :20 DB step-ups – Rest :10 between movements and 1:00...Read more

Bell House Fitness – CrossFit 09.02.22 (AMRAP – Reps) RX AMRAP 12: 50 box jumps (20/24 in) 50 pull-ups 50 overhead squats (65/95 lb) 50 wall-ball shots (14/20 lb) 35/50-cal. bike Mod 1 AMRAP 12: 30 box jumps (20/24 in) 30 pull-ups 30 overhead squats (55/75 lb) 30 wall-ball shots (10/14 lb) 21/30-cal. bike Mod 2 AMRAP 12: 20 box step-ups (12/20 in) 20 jumping pull-ups 20 overhead squats (35/45 lb) 20 wall-ball shots (6/10 lb) 14/20-cal. bike SKILL WORK Pre-workout: 5 sets: 5 SOTS pressesRead more