CrossFit Bellevue – CrossFit
CFBV Dynamic Warm Up
Focused mobility work:
Stretch hips, ankles, shoulders. If it’s tight stretch it.
4min Foam Roller Freestyle
20min Running Clock
10 Power Snatches (95/65)
At the 10min mark…….
30 Power Sntches (115/75)
Score is time on part 2 of the wod
Youth Athlete Strength
Back Squat use three warm-up sets ot build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 8-unloaded lunges and 10-butterfly sit-ups.
Work Capacity: Five sets of 10-plate thrusters, 10-pull-ups.
Accessory Strength: Six rounds of 10-KB Lateral Lunges and 10-KB Step-ups.
300 jump rope
25 KB Swings
50 burpee box jumps
Run to Enatai, swim end of pier to shore 10X, run back