Bell House Fitness – Home Gym 12.17.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20 with a partner: Partner 1: 300-m run Partner 2: 20 DB hang power snatches – Partners rotate after the run and snatches are completed. – Partners perform 5 synchronized DB-facing burpees before rotating. BODYWEIGHT AMRAP 20 with a partner: Partner 1: 300-m run Partner 2: 20 jumps onto, or over, an object – Partners rotate after the run and snatches are completed. – Partners perform 5 synchronized DB-facing burpees before rotating. WORKOUT NOTES 7-8 rounds. Light-to-moderate DB (35/50 lb). Use one DB. Reduce DB load as needed, reduce run distance to 200-m, and scale to regular burpees or up-downs as needed. WARM-UP 1 set: 5 DB deadlifts/arm 5 DB swings/arm 5 DB push presses/arm 50-ft DB overhead carry/arm 5 DB hang snatches/arm 5 burpees 300-m run 1 set: 8 alternating DB hang power snatches 5...Read more

Bell House Fitness – CrossFit Back Squat (5 sets for load: 5 back squats)Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 12.16.22 (No Measure) EQUIPMENT 5 sets for tempo: 8 DB squats – Rest 2:00-3:00 between sets. – Maintain the longest possible tempo for as many reps and sets as possible without sacrificing mechanics. BODYWEIGHT EMOM 20: Min. 1 | :30-:45 wall-sit hold Min. 2 | :30 max-rep jumping air squats WORKOUT NOTES At least :05 down and a :05 hold/rep. Heaviest DBs available to you (50/70 lb). Use two DBs if possible. Reduce load and/or use one DB if necessary, squat to a target, or substitute with lunges to scale. WARM-UP 2 sets: 1:00 jog 1:00 air squat 10 elbow instep hip circles/direction 10 hamstring kick-ups/leg 1 set: 5 goblet squats – :05 descent, :05 hold, stand quickly. 1 set: 3-5 DB squats – :05 descent, :05 hold, stand quickly. ACCESSORY Post-workout: For quality: 100 hollow rocks – Rest as needed. STRETCHING 2 sets:...Read more

Bell House Fitness – CrossFit 12.15.22 (Time) RX For time: 21-18-15-12-9 reps: V-ups Pull-ups Shuttle runs – 1 shuttle run = 25 ft/8-m. MOD 1 For time: 21-18-15-12-9 reps: V-ups 12-10-8-6-4-reps: Pull-ups 21-18-15-12-9 reps: Shuttle runs – 1 shuttle run = 25 ft/8-m. MOD 2 For time: 15-12-9-6-3 reps: Sit-ups Ring rows Shuttle runs – 1 shuttle run = 25 ft/8-m. SKILL WORK Pre-workout: 5 rounds for load with a partner: 100-ft single-arm DB overhead carry/arm – Each partner completes 5 rounds of 200 ft. – One partner works while the other rests. – Build in load to a heavy, unbroken set.Read more