CrossFit Bellevue – CrossFit
CFBV dynamic warm up
“The Seafair Struggle”
1 Mile Run
40* min time cap
Youth Athlete Strength
Strength 1: Dead-lift, use three rounds to build to 60% and then do 1-sets of 5 reps at 60%, 1-sets of 5-reps at 70%, 1-set of 5 reps at 80%. After each and every set do 5-pull-ups and 10-sit-ups.
Strength 2: Bench Press, use three rounds to build to 55% and then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each and every set do 5-pull-ups and 10-sit-ups.
Work Capacity:10-20-30 lunges and push-ups.
Accessory Strength: 6-tricep push-ups, 8-DB bench
Accessory Strength: Six rounds of 6-upright rows, 8-bent rows.
10-hill sprints and 10-burpees after each sprint