Bell House Fitness – CrossFit 12.07.22 (6 Rounds for time) RX Every 3:00 for 6 sets: 400/500-m row MOD 1) Same as Rx’d MOD 2) Every 3:00 for 6 sets: 200/250-m row SKILL WORK Post-workout: Every 2:00 x 4 sets: 1-5 muscle-ups – On the 4th set, perform AMRAP until failure.Read more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 12.07.22 (6 Rounds for time) EQUIPMENT Every 3:00 for 6 sets: 400-m run BODYWEIGHT Same as equipment option. WORKOUT NOTES 2:00 or faster/set. Monostructural metabolic conditioning workout. Reduce distance to 300-m, or shorter if needed, to finish in less than 2:00 every set. WARM-UP 50-ft of each: Walking lunges Toy soldiers High knee skips Butt kickers Lateral shuffle/direction Carioca/direction 2-3 sets: 200-m run – Rest 1:00 between sets. – Increase the pace each set. ACCESSORY Post-workout: Every 2:00 x 4 sets: 5-10 box dips – On the 4th set, perform AMRAP until failure. STRETCHING Accumulate: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calvesRead more

Bell House Fitness – CrossFit 12.04.22 (Time) RX For time: 30-20-10: Lateral burpees over bar Front squats (65/95 lb) MOD 1) For time: 30-20-10: Lateral burpees over bar Front squats (55/75 lb) MOD 2) For time: 20-15-10: Lateral burpees over bar Front squats (35/45 lb) Hang Power Clean (SKILL WORK Pre-workout: Every 1:30 x 6 sets: 7 hang power cleans – Cycle the bar as quickly as possible.)Read more

Bell House Fitness – Lifting Deadlift (MAIN LIFT 3 sets: 5 deadlifts – Building to your heaviest set of 5. ) NOTES Welcome to week 10 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. Stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor. 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 5-rep max! In Accessory – I, squeeze your glutes at the top of each rep for 1 second before lowering back down. To set up this movement correctly elevate your shoulders on a bench....Read more