Bell House Fitness – Lifting 12.01.22 MAIN LIFT 2 sets: 2 cleans (83%) 2 sets: 2 cleans (85%) 2 sets: 1 clean (87%) 2 sets: 1 clean (90%)   NOTES Welcome to week 8 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. As these weights become heavy, 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 changing, and we are now performing both the overhead squat and deadlift. This week we will be establishing a 7-rep max! In Accessory – I, use 110% of your 1-rep max. You may notice we’ve been doing a ton of clean and snatch...Read more

Bell House Fitness – CrossFit 12.01.22 (Time) RX For time: 10-20-30-40-50: Single DB lunges (35/50lbs) Double-unders Sit-ups MOD 1) For time: 10-20-30-40-50: DB lunges (20/35lbs) Double-unders (seconds) Sit-ups MOD 2) For time: 10-20-30-40-50: Walking lunges Single-unders 5-10-15-20-25: Sit-ups SKILL WORK Pre-workout: 1 set for max reps: Max unbroken double-unders or 2:00 max unbroken double-undersRead more

Bell House Fitness – Home Gym 12.01.22 (Time) EQUIPMENT For time: 10-20-30-40-50: DB lunges Double-unders Sit-ups BODYWEIGHT For time: 10-20-30-40-50: Weighted lunges Double-unders Sit-ups WORKOUT NOTES 13:00-18:00. Light DB load (35/50 lb). Reduce DB load, reduce the volume to 30-25-20-15-10, and scale to single-unders. WARM-UP 1 set: :20 walking lunges :20 double-unders :20 sit-ups 2 sets: 10 DB lunges 20 double-unders 10 sit-ups – Rest 1:00 between sets. ACCESSORY Pre-workout: 1 set for max reps: Max unbroken double-unders or 2:00 max unbroken double-unders STRETCHING Accumulate: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/footRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – CrossFit Deadlift (7 sets for load: 3 deadlifts) MOD 1) 5 sets for load: 5 deadlifts SKILL WORK Post-workout: 3 rounds for reps: 1:00 GHD hip and back extensions 1:00 restRead more