Bell House Fitness – CrossFit Back Squat (5 sets for load: 5 back squats) SKILL WORK Post workout: 2 sets: 20 banded side steps (moving left) 15 GHD hip extensions 20 banded side steps (moving right) 15 good mornings (light)Read more

Bell House Fitness – Lifting Hang Power Clean (MAIN LIFT For load: 2 hang power cleans – Build to a 2-rep max. ) NOTES This is the eighth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 2-rep hang power clean. Base the percentages on a recent 1-rep max. Lift as heavy as possible for 2 unbroken reps. Keep the bar above the knee for all reps. Rest 2:00-3:00 between sets, and take no more than 2 attempts at a single weight if you fail a set. This should take around 15:00-20:00+ to complete. In Accessory – I, perform the weighted chin-ups with a :01 pause at the bottom of each rep/in the hang. For the rows, loop a thick band around the base of an upright, sit on the floor with the feet straddled, and row quickly...Read more

Bell House Fitness – Home Gym 08.22.22 (Time) EQUIPMENT For time: 30 DB hang power cleans 40 DB deadlifts 500-m run with DB BODYWEIGHT For time: 30 v-ups 40 double-knee tucks in plank 50 burpees WORKOUT NOTES 4:00-6:00. Use a light loading that allows for fast reps and large sets (less than 35/50 lb). Reduce load or use just one arm/DB as needed. WARM-UP 1 set: 200-m run :30 burpee 200-m run :45 burpee 200-m run 1:00 burpee 1 set: :30 hamstring scoops/side 10 down-dog to cobra 2 sets: 6 DB hang power cleans 8 DB deadlifts 100-m run with DB – Rest 1:00 between sets and sprint the 2nd. ACCESSORY Every :30 for 10 sets: 5 DB muscle cleans – Must be touch and go reps. STRETCHING 2 sets: :30 alternating scorpion stretch :30 pigeon stretch/legRead more

Bell House Fitness – CrossFit 08.22.22 (Time) RX For time: 30 hang power cleans (65/95 lb) 40 deadlifts 400/500-m row Mod 1 For time: 30 hang power cleans (55/75 lb) 40 deadlifts 400/500-m row Mod 2 For time: 30 hang power cleans (35/45 lb) 40 deadlifts 250/300-m row SKILL WORK Post workout: Every :30 for 10 sets: 2 power cleans – Must be touch and go reps. Power Clean (2 power cleans every 30 seconds for 10 sets)Read more

Bell House Fitness – Lifting 08.20.22 MAIN LIFT Every 2:00 x 5 sets: 10 bench press (60%) – Perform reps 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 bench presses at 60%, once every 2:00. The weight should be light, so move it 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, go as heavy as possible on the farmers carry. If you really want a challenge, try performing the farmers carry with two...Read more