CrossFit Bellevue – CrossFit
CFBV dynamic warm up
Back Squat (spend 15 mins working to a heavy BS for the day)
Record your heaviest lift.
CFBV half pipe*
25 wall balls 20/14
25 box step ups 24/20
*CFBV half pipe = Stair climb then jog across the gym right into a hill run. Or vise versa.
Youth Athlete Strength
Strength: Power Snatch Use three rounds to work up to 65% 1RM, then do 2-sets of 5-reps at 65%, 2-sets of 5-reps at 75%, 2-sets of 5-reps at 85%. After each set do 3-chest to bar pull-ups and 10-sit-ups.
Work Capacity: Five rounds of 4-HSPU, 4E pistols, 16-leg levers, hill run.
Accessories: Six rounds of 3E weigthed box pistol squats and partner Glutes on GHD
Accessories: Six rounds of 6-bar bicep curls and 6E bent DB Row.
Three rounds of 1-mile run, 30 box jumps,
30 wall-ball shots
Run to Enatia, swim end of pier to shore 10x, run back.