CrossFit Bellevue – CrossFit
Core Smash/Make-Up Lift
Metcon (AMRAP – Reps)
Complete rounds for 20 minutes of:
20 pulls on the rower
Score is total calories rowed.
Make-Up Lift or Core Smash
A. “The Last Unicorn”
Teams of 2, 25 minute AMRAP
9 Rope Climbs*
40 Clean & Jerks
40 Power Snatches
40 Overhead Squats
The Barbell Loading Journey
[C&J, Snatch, Overhead Squats]
1st Round (The Butterfly): m = 45/75/95, w = 35/55/65
2nd Round (The Magician): m = 65/85/115, w = 45/65/85
3rd Round (The Prince): m = 75/95/135, w = 55/75/95
4th Round (The Red Bull): m = 95/115/155, w = 65/85/105
All rounds and reps are team totals. Only 1 partner working at a time and partners may partition the reps any way. After completing the 1st round the weight for the barbell increases and so forth each round.
Min 1- 10 Thrusters (95/65)
Min 2- 15 WB (20/15)
Min 3- T2B
*Score is the total number of T2B completed for all 5 rounds
Strength: Back Squats use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 2-OTB jumps and 10-weighted sit-ups. .
Work Capacity: 50-shades of grey
1) OH Lunges
2) Weighted leg levers
3) Box jumps
4) Broad jumps
5) Knees to elbows
6) Shoulder press
7) Bicep curls
8) Knees to elbows
9) Weighted sit-ups
10) OH Squats
Work Capacity: Team plate run
Accessory Strength: Six rounds of 4-weighted pistols and weighted knee to chest jumps.
Accessory Strength: Six rounds of 4-back rack lunges and 4-stair jumps.
1-mile 45lb plate run. Every second over 10:00 is a burpee box jump
Run to Enatai, swim end of pier to shore 10X, run back
Run all the way to one burpee and finish with 200m Run
Strength: Bench Press use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 3 x 75%, 1-set of 1 x 85% and 1-set of max reps at 85%. After each set do 8-DB shoulder press, 10-tricpep push-ups.
Accessory Strength: Six rounds of 4-DB Bench and 4-pause push-ups.
Accessory Strength: Six rounds of 4-DB Fly, tricep pause push-ups.
Accessory Strength: Six rounds of 4-Incline DB Bench, 4-chest clapping push-ups.