Bell House Fitness – Home Gym 08.17.22 (Time) EQUIPMENT For time: 50 double-DB clean and jerks or For time: 50 single-DB squat snatches BODYWEIGHT For time: 30 inverted burpees or For time: 30 wall walks WORKOUT NOTES 5:00-10:00. Moderate DB loading (35/50 lb), but with more complex movements. Scale to a single-DB for the clean and jerks or a power snatch + overhead lunge for the squat snatches. WARM-UP EMOM 8: Min. 1 | :45 inchworm + 1 push-up Min. 2 | :45 alternating single-arm DB clean Min. 3 | :45 single-arm DB overhead lunge Min. 4 | :45 plank hold – Use the left arm for minute 3 in the first round and the right arm in the second. 2 sets: 3 DB cleans 3 DB jerks 3 DB clean and jerks – Rest :10-:20 2 DB snatches/side 2 DB overhead squats/side 2 DB squat snatches/side – Rest 1:00....Read more

Bell House Fitness – CrossFit Isabel (Time) For Time: 30 Snatches, 135# / 95#SKILL WORK Post-workout: Accumulate: 400-m overhead plate carry Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#SKILL WORK Post-workout: Accumulate: 400-m overhead plate carryRead more

Bell House Fitness – Lifting 08.16.22 MAIN LIFT Every 2:00 x 5 sets: 10 deadlifts (60%) – Perform reps unbroken and AFAP. SCORE: LOAD NOTES This is the 7th week in our 3rd cycle of the year. Focus on moving lighter loads as quickly as possible for all movements. Our goal is to develop speed! Perform 5 sets of 10 deadlifts at 60%. The loads should be lighter, so the goal is to move them as fast as possible (AFAP). Expect the loads to get heavier each week, but aim to keep the speed of your reps the same. Next week will be our last week focusing on deadlifts and bench presses. The following week will start a four-week focus on box squats and shoulder presses. In Accessory – I, use the heaviest pair of KBs possible with which you can perform the entire 1:00 hold unbroken. This should be challenging,...Read more

Bell House Fitness – Home Gym 08.16.22 (AMRAP – Reps) EQUIPMENT 5 rounds for reps: Run 200 meters 1:00 max burpee + push-ups BODYWEIGHT Same as equipment option. WORKOUT NOTES 13:00-18:00. Light, bodyweight workout. Reduce the distance of the run to 300-m and scale burpees and push-ups to the knees. WARM-UP 2 sets: 50-ft jog 50-ft backwards jog 50-ft lateral shuffle/direction 50-ft high knees 50-ft butt kickers 50-ft carioca drill/direction 1 set: 10 leg swings/side 5 inchworms 5 push-ups 5 up-downs 3 burpee + push-ups 1 set: 200-m run 5 burpee + push-ups – AFAP. ACCESSORY Accumulate: 50 alternating DB renegade rows STRETCHING 2 sets: :30 double forearm stretch :30 lacrosse ball pec mash/sideRead more

Bell House Fitness – CrossFit 8.16.22 (AMRAP – Reps) RX 5 rounds for reps (put your overall time in the comments): 400-m run 1:00 max burpee + push-up Mod 1 Same as Rx’d Mod 2 5 rounds for reps: 200-m run 1:00 max burpee + push-up SKILL WORK Pre-workout: On a 10:00 clock: Rope climb practiceRead more