Bell House Fitness – CrossFit 11.18.22 (AMRAP – Rounds and Reps) RX AMRAP 5: 10/15 calorie row 10 push-ups Rest 5:00 AMRAP 5: 10/15 calorie row 10 push-ups MOD 1 Same as Rx’d MOD 2 AMRAP 5: 7/10 calorie row 10 push-ups Rest 5:00 AMRAP 5: 7/10 calorie row 10 push-ups Push Press (SKILL WORK Pre-workout: 4 sets: 5 push presses – Build to a heavy set of 5-reps.)Read more

Bell House Fitness – Lifting Front Squat (MAIN LIFT 3 sets: 3 front squats – Building to your heaviest set of 3.) NOTES Welcome to week 7 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 starting to become really heavy. Now more than ever, you need to focus on mechanics to make these lifts happen. The goal for today is to focus on standing with your chest up. Don’t let your hips rise too soon off the floor. Increase the loading on the barbell for both the shoulder presses and front squats this week. Last week, we build to a heavy 5 reps, and this week we’re building to a heavy 3 reps. Aim to build to round 90%+ of your 1-rep max! In Accessory – I, use a sandbag that allows to...Read more

Bell House Fitness – Home Gym 11.17.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 20: 4 DB thrusters 6 v-ups 24 double-unders – Use two DBs BODYWEIGHT AMRAP 20: 4 weighted thrusters 6 weighted sit-ups 24 lateral line hops WORKOUT NOTES 10+ rounds. Moderate DB load (2×35/50 lb). Scale to single-DB thrusters, sit-ups, and single-unders or :30 of double-under reps. WARM-UP 1 set: :30 single-unders :30 hollow rocks :30 wall squats – Rest :10 between movements. 1 set: :30 single-single-double :30 slow v-ups :30 single-DB thrusters 2 sets: 6 DB thrusters 8 v-ups 32 double-unders – Rest :30 between sets. ACCESSORY Post-workout: 5 sets: :30 supermen – Rest :30. STRETCHING 2 sets: 1:00 foam roll lower back 1:00 foam roll quadsRead more

Bell House Fitness – CrossFit Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsMOD 1 AMRAP 20: 4 DB thrusters (20/35 lb) 6 knees-to-armpits :30 double-unders – Use two DBs. MOD 2 AMRAP 20: 4 DB thrusters (10/15 lb) 6 hanging knee raises 24 single-unders – Use two DBs.Read more

Bell House Fitness – Lifting 11.16.22 MAIN LIFT 3 sets: 2 snatches (83%) 2 sets: 2 snatches (85%) 4 sets: 1 snatch (87%) NOTES Welcome to week 7 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 starting to become really heavy. Now more than ever, you need to focus on mechanics to make these lifts happen. The goal for today is to focus on standing with your chest up. Don’t let your hips rise too soon off the floor. Increase the loading on the barbell for both the shoulder presses and front squats this week. Last week, we build to a heavy 5 reps, and this week we’re building to a heavy 3 reps. Aim to build to round 90%+ of your 1-rep max! In Accessory – I, use 105% of your 1-rep...Read more