Crossfit Bellevue

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-snatch grip dead-lifts, 15-hang power snatches, 10- hang snatches, 5- snatches.

Strength: Snatches 1) 5 x 40% 2) 5 x 50%, 3) 5 x 60%

2012 Fundamentals graduates find new 1RM

Wod: Seven rounds of 1-15′ rope climb, 10-wall ball, 15-kb swings, 20-double unders. 

RX: 20 / 15, 55/35  L-3:  16/12, 30/25, L-2: 10/25

Youth Athlete

Strength:

Speed:

SealFit

Endurance:

Pre wod skills:

Post WOD recovery:

 

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-shoulder press, 15-hang power snatch, 10-push press.

Strength: Shoulder Press 1) 5 x 40% 2) 5 x 50%, 3) 5 x 60%

2012 Fundamentals graduates find new 1Rm

WOD: Five rounds of 10-pull-ups and 10-power snatch.

RX: 115 / 85 L-3:  95  / 65, L-2: 55

Youth Athlete

Strength: banded HSPU

Speed: 15 m sprints

SealFit

Endurance: 2-mile swim

Pre wod skills: parallet pistols.

Post WOD recovery: CFBV ring routine, mature, tuck, L-Sit, inverted tuck, 10 skin the cats.

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-Dead-lifts, 15-hang power cleans, 10-sumo dead-lift high pulls, 5-thrusters

Strength: Dead-lifts 1) 5 x40%,  2) 5 x 50%, 3) 5 x 60% .

2012 Fundamentals graduates find new 1RM.

WOD: 21-15-9 of powercleans and thrusters, rest 3:00 then 9-15-21 of sumo dead-lift high pulls and push press.

RX: 115 / 85, L-3: 95 / 65, L-2: 55

Youth Athlete: just strength and wod.

SealFit

Stamina: 1- mile run, 200- leg levers, 800 m run, 150-sit-ups, 400 m run, 100-atomic sit-ups.,

Endurarace: 5k run

Recovery

Pre WOD: parralletes, L-sit to handstands.

Post WOD: supine back and shoulder stretches.

Strength: Back Squats 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

WOD: AMRAP in 20:00 of 5-push press, 10-overhead squats, 15-GHD Sit-ups, 500 row.

Group 2 start on the row.

RX: 135 / 95, L-3: 115 / 75, L-2: 55 and butterfly sit-ups.

Games Prep: AMRAP in 12:00 of 10-115/85lb Overhead squat, 10-pull-ups, 15-24″ box jumps.

Youth Athletes

Strength: 5 x 5 Front, Overhead, and back squats. 10-Max height box jumps.

Skills: Distance sprints

SealFit

Stamina: 400 m walking lunge with sandbag.

Endurance: 500-4ct flutter kicks

Recovery

Pre WOD: 25m inchworms

Post WOD:
>Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2:

Strength: 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

WOD:

Games Prep:

Youth Athletes

Strength:

Skills:

SealFit

Stamina:

Endurance:

Recovery

Pre WOD:

Post WOD:

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-air squats, 10-front, overhead and back squats.

Strength: Back Squats 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

WOD: AMRAP in 20:00 of 5-push press, 10-overhead squats, 15-GHD Sit-ups, 500 row.

Group 2 start on the row.

RX: 135 / 95, L-3: 115 / 75, L-2: 55 and butterfly sit-ups.

Games Prep: AMRAP in 12:00 of 10-115/85lb Overhead squat, 10-pull-ups, 15-24″ box jumps.

Youth Athletes

Strength: 5 x 5 Front, Overhead, and back squats. 10-Max height box jumps.

Skills: Distance sprints

SealFit

Stamina: 400 m walking lunge with sandbag. 

Endurance: 500-4ct flutter kicks

Recovery

Pre WOD: 25m inchworms

Post WOD: banded shoulder, psoas, hamstring stretches.

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-dead-lifts, 15-sumo dead-lift high pulls, 10-hang power snatch. Part #3: 30-push-ups.

Strength: Bench 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

WOD: Five rounds of 400 m run and 21-dead-lifts.

RX: 185 / 135, L-3; 65% 1rm, L-2: 95/65.

Games Prep: AMRAP in 15:00 of 9-155/105 dead-lifts, 12-CF Push-ups, 15-24″ box jumps.

Youth Athletes

Strength: Dumbells flys, ring flys.

Skills: Sprints

SealFit

Endurance: 10k 45lb ruck march. 

Recovery

Pre WOD: Banded Muscle-up Progressions. 

Post WOD: Ring Routine, Static, Knee tuck, L-sit, Inverted Tuck.

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-dead-lifts, 15-hang power cleans, 10-hang cleans, 5-cleans.

Strength: Cleans 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

WOD: “Boss Bailey” AMRAP in 20:00 of 400 m run and 100 single jump ropes. 

Games Prep: Three rounds of 7-225/155lb back squats, 10-burpees, hill run.

Youth Athletes

Strength: 5 x 5 hang power cleans, 4 x 12 straight bar biceps.

Skills: Three cone drill. 

SealFit

Stamina: 20-rounds of 5-pull-ups, 10-push-ups, 15-squats, 20-sit-ups. 

Endurance: Run to the top of the lake hills connector. 

Recovery

Pre WOD Skills: Back Levers. 

Post WOD: Calve, groin, and hamstring stretches.

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2:

Strength: Shoulder Press 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

WOD: 2k row, 50-wall ball shots, 50-kb swings, 1k row, 40-wall ball shots, 40-swings, 500 m row, 30-shots, 30-swings. Group 1 start on rowers, group 2 start on wall ball.

RX: 20/15, 55/35

L-3: 16/12, 30/25

L-2: Three rounds of 500 m row, 25 wall ball 25 swings, 10 and 25.

Games Prep:

Youth Athletes

Strength: 50-Handstand push-ups

Skills: Weaver drills and speed work. 

SealFit

Endurance: 2-mile swim

Recovery

Pre WOD Skills: Banded and Seated Muscle-up Progressions

Post WOD: PSOAS, Back, and banded shouder stretches.

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-dead-lifts, 15-sumo dead-lift high pulls, 10-hand power snatch.

Strength:  Dead-lifts 1) 5 x 75%, 2) 3 x 85%, 3) max reps x 95%

WOD:  AMRAP in 20:00 of 10-pull-ups, 20-box jumps, 400 m run.

Games Prep: Five rounds of 800 m run and 9-muscle ups.

Youth Athletes

Strength: Tire flips

Skills: Tennis ball agility

SealFit

Stamina: 1-mile run w/sand bag, 10-rope climbs, 800 m run w/sanbag, 7-rope climbs, 400 m run, 5-rope climbs.

Endurance: 1-mile run, 2k row, 1-mile run, 2k row.

Recovery

Pre WOD:  Parrallettes, L-sit to handstands.

Post WOD: Calve and seated forearm stretches.