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6 Week Challenge – Day 4

Published on July 6, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Welcome to Week 2!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Teach (w/ PVC):

Front Squat

Push Press

Weightlifting

Front Squat (3 x 5 )

Shoulder Press (3 x 5)

Metcon

Metcon (Time)

Chipper (for time):

Turf Length Walking Lunges (2x)

20 Goblet Squats

30 Burpees

40 Box Set-ups (hold KB)
For the Lunges you will lunge the length of the Turf down-and-back twice!

Cool Down/Stretch

 
formats

Wednesday 4310

Published on July 6, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Bench Press (15 mins to build to heavy single)

Record your heaviest lift.

WOD

Metcon (Time)

For Time:

Buy In: 50 wall balls 20/14

5 RDS:

4 Muscle Ups

8 Thrusters 95/65

Buy Out: 50 wall balls

*sub 8 C2B pull ups for MU’s

Youth Athlete Strength

Strength: Power Cleans 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 5-weighted pull-ups and 10-weighted Sit-ups.

Accessory 1: Six rds 6-single arm DB Snatches, 6-Upright rows.

Accessory 2: Six rounds of 8-straight bar curls and 8-single arm DB bent rows.

Work Capacity: 8-rounds each of Tabata Partner bicep curls, Over Box Jumps, Thrusters, Knees to elbows.

Stamina

10-rounds of 10-50%1RM bench presses, 10 strict pull-ups, 10-135-lb. thrusters

Endurance

Run to the top of the lake hill connector

 
formats

Tuesday 4309

Published on July 5, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Clean and Jerk (15 mins to work to heavy single )

Record your heaviest lift.

WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

15 cal row

15 cal AB

15 burpees

Youth Athlete Strength

Strength: Shoulder 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 x 85% and 1-set of max reps at 85%. After each set do 6-push-ups and 10-lunges

Strength: Front Squats, 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 x 85% and 1-set of max reps at 85%. After each set do 6-push-ups and 10-lunges.

Accessory Strength: Six rounds of 10-heavy DB Lunges, 10-DB Bench Press

Accessory Strength: Six rounds of 8-DB Incline Press, 8-tricep push-ups.

Speed: 10:00 of hill sprints

Speed-2: 3-5-7-9 power step get-offs

Endurance

1-hour bike ride

or

500m CSS no fins, then You will need a partner, 10-100m buddy rescue swims, then 1000m CSS w/ fins.

Cool Down/Stretch

 
formats

Barbell Club and Skills- Tuesday

Published on July 5, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Kettlebell Snatches

– Movement Review

– Modifications

Strength

Front Squats

– 3×10 up to heavy

 
formats

Monday 4308

Published on July 4, 2016, by in WOD.


CrossFit Bellevue – CrossFit

Gym is closed all day today. Enjoy the day!

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