CrossFit Bellevue – CrossFit
Snatch (15 mins to build to heavy single)
Record heaviest lift
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.
1-hour airdyne ride.
1000m CSS no fins
500m drownproof swim no bindings
2000m CSS w/fins
1000m turtleback w/fins