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formats

6 Week Challenge – Day 13

Published on September 26, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Welcome to Week 5!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Front Squat (5-4-3-2-1)

Engine(Time Trial)

500m Row (Time)

Max Effort 500m Row

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scale to 12 min AMRAP if getting short on class time

Cool Down/Stretch

 
formats

Monday 4392

Published on September 26, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Snatch (EMOM 12:00, build in weight 2 Snatch Deadlift, 1 P)

Record heaviest complex

WOD

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Youth Athlete Strength

Strength: Dead-lifts, use three sets to build up to 55% 1RM, then do 7 sets of 5-reps at 55%, after each and every set do 7-chin-ups and 10-weighted sit-ups.

Work Capacity: AMRAP IN 7:00 of 40m broad jumps, 10-single arm DB Snatches each arm, 10-knees to elbows.

Accessory Strength: Six rounds of 10-single arm bent row, 10-straight bar bicep curls.

Accessory Strength: Six rounds of 10-upright rows and 10-bent rows.

Stretch: PSOAS, Banded hamstring and pidgeon stretches

Stamina

10-rounds of 10-pull-ups and 20 walking lunges

Endurance

Run to Enatai, get wet, run back

Cool Down/Stretch

 
formats

Sunday- 4391

Published on September 25, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Strength

Core Smash/Make-Up Lift

Metcon (Time)

5 rounds for time of:

3 rope climbs

Run 400 meters

Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs.

*Courtesy of crossfit.com.

 
formats

Saturday- 4390

Published on September 24, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Metcon (Time)

Partner Workout!

For time, complete the following list (note the pacing move below):

40 Box Jumps (24/20″)

40 Strict Pull-Ups

40 Lunges

40 KB Swings (55/35#)

40 Push-ups

40 Cals on Air Bike

40 Sit-Ups

40 Burpees

*Pacing move: Partner A will start with box jumps while Partner B completes 15 MB Cleans. Partner B will then pick up on the list where Partner A left off, and Partner A will complete 15 MB Cleans. This cycle will continue until the last burpee is complete.

 
formats

Friday 4389

Published on September 23, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Deadlift (Find 1 RM)

WOD

Metcon (AMRAP – Reps)

AMRAP in 12:00

5 Wall Balls 20/14

10 Double Unders

10 Wall Balls

20 Double Unders

15 Wall Balls

30 Double Unders

20 Wall Balls

40 Double Unders

etc.

Youth Athlete Strength

Strength: Back Squat use three rounds to build to 65% and then do 2-sets of 5 reps at 65%, 2-sets of 5-reps at 75%, 1-set of 5 reps at 85% and 1-set of max reps at 85%. After each and every set do 10-sit-ups.

Accessory Strength: Six rounds of 6-manmakers and 8-OH Plate Lunges.

Accessory Strength: Six rounds of 6-pull-ups and 8-upright rows.

Accessory Strength: Six rounds of 6-bicep curls, 8-goblets squats.

Stamina

21-15-9-9-15-21 of:

GI Jane burpees

Wall ball

Atomic sit-ups

Endurance

Run to Enatai, swim end of pier to shore 10X, run back