Bell House Fitness – Home Gym 10.17.22 (Time) EQUIPMENT For time: 21-15-9: DB front squats DB object step-overs – Step-overs should be across an object that is approximately knee height. BODYWEIGHT For time: 21-15-9: Weighted front squats Weighted object step-overs – Step-overs should be across an object that is approximately knee height. WORKOUT NOTES 6:00-10:00. Heavy front squat load (greater than 50/70 lbs) and light step-over load (less than 35/50 lbs). Maintain volume and reduce loading for each respective movement as needed to finish every round in 3 sets or less. WARM-UP EMOM 5: :15 jump rope 3 wall squats – Complete both movements every minute. 1 set: 10 alternating spiderman stretches 5 squat-to-stands 5 over-under the fence/direction 3 sets: :20 DB squat – Rest :10 :20 DB box step – Rest :40 ACCESSORY EMOM 12: Min. 1 | :30 hand-release push-ups Min. 2 | :30 plank hold Min. 3...Read more

Bell House Fitness – CrossFit 10.17.22 (Time) RX For time: 21-15-9: Front squats (125/185 lb) DB box step-overs (25/35 lb) (20 in) MOD 1 For time: 21-15-9: Front squats (95/135 lb) DB box step-overs (15/25 lb) (20 in) MOD 2 For time: 15-12-9: Front squats (55/75 lb) Box step-ups (20 in) SKILL WORK Pre-workout: EMOM 12: Min. 1 | :20 ring dip hold (top) Min. 2 | :20 ring dip hold (bottom) Min. 3 | 5 low ring transitionsRead more

Bell House Fitness – Lifting 10.15.22 MAIN LIFT 3 sets: 3 cleans (70%) 3 sets: 3 cleans (75%)   NOTES We are in the second week of our final weightlifting cycle for the year. During the next twelve weeks, we will focus on maximum effort strength, lifting some of the heaviest loads we have lifted all year with two basic barbell movements and two Olympic lifts per week. We hope to see a few resulting PRs! We’ll see the snatch and clean throughout the entire twelve weeks, however, the basic barbell lifts will change on the fifth week and the ninth week. Base the percentages on a recent 1-rep max. 6 total sets. The reps do not have to be touch and go but don’t rest more than :10 between lifts. Put the bar down just long enough to reset your grip and compose yourself. These lifts may be performed...Read more

Bell House Fitness – Home Gym 10.15.22 (Time) EQUIPMENT For time: 20 DB squat cleans 2,400-m run 200-m DB farmers carry 200-m DB front rack carry BODYWEIGHT For time: 200-ft broad jump 2,400-m run 200-m weighted farmers carry 200-m weighted bearhug carry WORKOUT NOTES 20:00-25:00. Moderate DB load (2 x 35/50 lb). Scale to power cleans, reduce run to 1,600-m to not exceed 13:00, use just one DB for the carries as needed. WARM-UP 3 sets: 5 inchworms 5 DB side bends/side 100-ft DB goblet carry 10 DB goblet squats 3 sets: 200-m run – Rest 1:00 between and increase the pace of each set. ACCESSORY EMOM 6: 7 hang DB power cleans STRETCHING Accumulate: 2:00 seated straddle stretch – Hold :40 on the left leg, right leg, and in the center.Read more

Bell House Fitness – CrossFit NO CLASS TODAY! GOOD LUCK AT THE COMP!!Read more