Bell House Fitness – Home Gym 10.06.22 (Time) EQUIPMENT 4 rounds for time: 1:00 handstand hold 12 DB squat cleans 21 v-ups BODYWEIGHT 4 rounds for time: 1:00 handstand hold 15 up-down + jumping squats 21 v-ups WORKOUT NOTES 12:00-18:00. Moderate DB load (35/50 lb). Scale handstand hold difficulty by modifying to a piked handstand or plank. Reduce DB load as needed. Scale v-ups to tuck-ups. WARM-UP 3 sets: :20 jumping jacks 10 piked push-ups from the floor 5 squat-to-stands 10 air squats 1 set: :20-:30 handstand hold 2 DB deadlifts 2 DB front squats 3 DB squat cleans 5 v-ups 1 set: :20-:30 handstand hold 5 DB squat cleans 7 v-ups ACCESSORY Accumulate: 200-ft. handstand walk – 10:00 time cap. STRETCHING Accumulate: 1:00 banded shoulder stretch/side 1:00 reach, roll, and liftRead more

Bell House Fitness – CrossFit 10.06.22 (Time) RX 4 rounds for time: 1:00 handstand hold 7 squat cleans (115/165 lb) 14 toes-to-bars MOD 1 4 rounds for time: :30 handstand hold 7 squat cleans (75/115 lb) 14 knees-to-armpits MOD 2 4 rounds for time: :30 plank hold 7 hang squat cleans (35/45 lb) 14 hanging knee raises SKILL WORK Post-workout: Accumulate: 200-ft. handstand walkRead more

Bell House Fitness – Lifting REST DAYRead more

Bell House Fitness – Home Gym 10.05.22 (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 10 DB push presses 12 burpees-to-target (12″) BODYWEIGHT AMRAP 12: 10 bench dips 12 burpees-to-target (12″) WORKOUT NOTES 7-10 rounds. Moderate DB load (35/50 lb). Use just 1 DB or reduce load, scale the height of the burpee target. WARM-UP On a 6:00 clock: 3 inchworms 50-ft DB overhead carry 5 burpees 1 set: 7 single-arm DB push presses/arm 5 burpees-to-target (12″) 7 DB push presses 5 burpees-to-target (12″) ACCESSORY EMOM 7: 5-10 DB thrusters STRETCHING 3 sets: :20 doorway pec stretch/side 20 banded pull-apartsRead more

Bell House Fitness – CrossFit 10.05.22 (AMRAP – Rounds and Reps) RX AMRAP 12: 10 DB push presses (35/50 lb) 12 burpees-to-target (12″) MOD 1 AMRAP 12: 10 DB push presses (20/35 lb) 12 burpees-to-target (12″) MOD 2 AMRAP 12: 10 DB push presses (10/15 lb) 12 burpees Thruster (SKILL WORK Pre-workout: EMOM 7: 2 thrusters)Read more