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formats

Thursday 4297

Published on June 23, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Snatch (15 mins to build to heavy single)

Record heaviest lift

WOD

Metcon (Time)

For time:

Cals on assault bike.

Men – 100 cals

Ladies – 70 cals

Use rower if bike is not available.

Youth Athlete Strength

Strength: Bench Press, Use three warm-up sets to build up to 65% Bench Press 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 set do 3-HSPU and 10-GHD Hip extensions.

Speed: Hill and stair sprints

Accessory Strength: Six rounds of 8-DB Bench Press, 4E-Single Arm Push-ups.

Accessory Strength: Six rounds of 6-DB Bench Flys, 8-bar dips.

Endurance

1-hour airdyne ride.

or

1000m CSS no fins

500m drownproof swim no bindings

2000m CSS w/fins

1000m turtleback w/fins

 
formats

Barbell Club and Skills- Thursday

Published on June 23, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Handstand Push-Ups

– Movement Review

– Modifications

Strength

Deficit Deadlifts

– 7×3 at 60%

 
formats

Wednesday 4296

Published on June 22, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Shoulder Press (15 mins to build to heavy single)

Record your heaviest lift.

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

250m run

12 KBS 70/53

Youth Athlete Strength

Strength: Power Cleans, Use three warm-up sets to build up to 65% Power Clean 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 set do 2-broad jumps and 10-GHD sit-ups

Work Capacity: AMPRAP in 12 of Hill run and 12-KBS.

Accessory Strength: Six rounds of 6-pull-ups and 8-Bar bent row

Accessory Strength: Six rounds of 6-Bar Upright row and 6-chin-ups.

Stamina

Run to Bannerwood and push push push the very very very heavy truck up the very very long hill many many many times.

Endurance

Buddy carry to top of lake Hills connector and buddy run back.

 
formats

Tuesday 4295

Published on June 21, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Clean (15 mins to work to heavy single )

Record your heaviest lift.

WOD

Metcon (Time)

4 RFT:

20 Sumo Deadlift High Pulls

25 GHD sit-ups

Rx = 105/75

Youth Athlete Strength

Use three warm-up sets to build up to 55% Front Squat 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 set do 2-high box jumps.

Strength 2: Use three warm-up sets to build up to 55% of shoulder press 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 set do 2-split jerks.

Speed: 7-step get offs, get to 11-yards in 7-steps.

Agilities: cone drills

Accessory Strength: Six rounds of 8-DB front raises, 8-Tricep Push-ups.

Accessory Strength: Six rounds of max rep wall balls and max rep DB Shoulder press at 45lbs.

Accessory Strength: Six rounds of max 1:00 calorie row and 2-max distance broad jumps.

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 June 21, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Double Unders

– Movement Review

Strength

Snatch Balance Complex

– Up to 70% effort