Bell House Fitness – CrossFit 08.25.22 (Time) RX 5 rounds for time: 15 strict ring dips 300-m run Mod 1 5 rounds for time: 15 banded ring dips 300-m run Mod 2 5 rounds for time: 15 bench dips 300-m run SKILL WORK Pre-workout: EMOM 7: 3 muscle-upsRead more

Bell House Fitness – Lifting Hang Power Snatch (MAIN LIFT For load: 2 hang power snatches – Build to a 2-rep max.) NOTES This is the eighth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 2-rep hang power snatch. Base the percentages on a recent 1-rep max. Lift as heavy as possible for 2 unbroken reps. Keep the bar above the knee for all reps. Rest 2:00-3:00 between sets, and take no more than 2 attempts at a single weight if you fail a set. This should take around 15:00-20:00+ to complete. In Accessory – I, Use the same load for each set of work. Rest 1:00 exactly between movements, and look to increase load each round. WARM-UP 2 sets: 1:00 ski 1:00 row :30 side plank hold/side EMOM 6: 3-5 seated box jump – Increase height...Read more

Bell House Fitness – Home Gym 08.24.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 5: 12 sit-ups 12 DB snatches Rest 2:00 AMRAP 5: 9 tuck-ups 9 DB hang snatches Rest 2:00 AMRAP 5: 6 v-ups 6 DB hang squat snatches BODYWEIGHT AMRAP 5: 12 sit-ups 12 handstand shoulder taps Rest 2:00 AMRAP 5: 9 tuck-ups 9 jumps to, or over, an object Rest 2:00 AMRAP 5: 6 v-ups 6 strict handstand push-ups WORKOUT NOTES 2-3 rounds in the first AMRAP, 3-4 rounds in the 2nd, 3-5 in the 3rd. Light-to-moderate DB loading (35/50 lb or lighter). Reduce the load if possible, squat to a target for the DB hang squat snatches or substitute with overhead lunges, and perform only sit-ups if necessary. WARM-UP 1 set: 10 DB RDLs 10 alternating deadbugs 10 DB press/arm 1 set: 5 DB deadlifts/arm 10 alternating deadbugs 5 DB hang snatches/arm 1 set: 8...Read more

Bell House Fitness – CrossFit 08.24.22 (AMRAP – Rounds and Reps) RX AMRAP 5: 12 toes-to-bars 12 squat snatches (55/75 lb) Rest 2:00 AMRAP 5: 9 toes-to-bars 9 squat snatches (65/95 lb) Rest 2:00 AMRAP 5: 6 toes-to-bars 6 squat snatches (75/115 lb) Mod 1 AMRAP 5: 12 knees-to-armpits 12 squat snatches (35/45 lb) Rest 2:00 AMRAP 5: 9 knees-to-armpits 9 squat snatches (55/75 lb) Rest 2:00 AMRAP 5: 6 knees-to-armpits 6 squat snatches (65/95 lb) Mod 2 AMRAP 5: 12 hanging knee raises 12 power snatches (35/45 lb) Rest 2:00 AMRAP 5: 9 hanging knee raises 9 overhead squat (35/45 lb) Rest 2:00 AMRAP 5: 6 hanging knee raises 6 power snatch + overhead squat (35/45 lb)Read more

Bell House Fitness – Lifting REST DAYRead more