Bell House Fitness – CrossFit 10.07.22 (Time) RX 5 rounds for time: 75 double-unders 400-m run MOD 1 5 rounds for time: 1:00 double unders 400-m run MOD 2 5 rounds for time: 50 single-unders 200-m run 10.07.22 (Sprints) (5 Rounds for time) SKILL WORK Pre-workout: 5 sets: 100-m sprintRead more

Bell House Fitness – Lifting Back Squat (MAIN LIFT 3 sets: 7 back squats – Building to your heaviest set of 7. ) NOTES We are in our fourth and 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. Today, we build to our heaviest set of 7 unbroken reps. Take ample time to warm up and build to your starting weight. This should be around 75% of your 1-rep max. In Accessory – I, take a barbell off a rack and perform 6 lunges...Read more

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