CrossFit Bellevue – CrossFit
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Deadlift (15 mins to work to heavy single )
*400m penalty run if you break, scale appropriately
Youth Athlete Strength
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 7-bent row and 10-weighted sit-ups.
Work Capacity: Tabata abs, :20 seconds on, :10 seconds off for 8-rounds each of toes to bar, leg levers, sit-ups, atomic sit-ups.
Accessory Strength: Six rounds of 8-latteral lunges, 8-goblet squats.
Accessory Strength: Six rounds of 10-weighted lunges and 4-OTBox jumps.
1-mile run, 100-pull-ups, 200-push-ups, 300-squats, 1-mile run.
1-mile parter buddy carry