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formats

Friday 4424

Published on October 28, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

Strength

Deadlift (work to heavy set of 5)

WOD

Metcon (Time)

For time:

30-20-10

Hang Power cleans 95/65

Box jump overs 24/20

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 2-OTB jumps and 10-weighted sit-ups. .

Work Capacity: 50-shades of grey

1) OH Lunges

2) Weighted leg levers

3) Box jumps

4) Broad jumps

5) Knees to elbows

6) Shoulder press

7) Bicep curls

8) Knees to elbows

9) Weighted sit-ups

10) OH Squats

Work Capacity: Team plate run

Accessory Strength: Six rounds of 4-weighted pistols and weighted knee to chest jumps.

Accessory Strength: Six rounds of 4-back rack lunges and 4-stair jumps.

Stamina

1-mile 45lb plate run. Every second over 10:00 is a burpee box jump

Endurance

Run to Enatai, swim end of pier to shore 10X, run back

 
formats

Thursday 4423

Published on October 27, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Mobility

Mobility / Make up

WOD

Metcon (AMRAP – Reps)

3 Rounds

3min AMRAP

12 Ring Dips

Max Calorie Row

Rest 1 Minute

3min AMRAP

12 Ring Dips

Max Burpees

Rest 1 Minute
Score = total dips + total cals + total burpees

Youth Athlete Strength

Strength: Bench 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 1 x 85% and 1-set of max reps at 85%. After each set do 8-DB shoulder press, 10-tricpep push-ups.

Accessory Strength: Six rounds of 4-DB Bench and 4-pause push-ups.

Accessory Strength: Six rounds of 4-DB Fly, tricep pause push-ups.

Accessory Strength: Six rounds of 4-Incline DB Bench, 4-chest clapping push-ups.

Endurance

10k run

 
formats

Barbell Club and CF Skills- Thurs

Published on October 27, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Ring Kips

– 3-5 sets of kipping on the rings

*If you haven’t played extensively on the rings, use this time to get familiar with how to kip while maintaining control throughout the movement. The goal is the kip until our hips rise to the rings, parallel with the ground.

Strength

Hang Clean Pull + Hang Clean

– work up to heavy single complex

* This drill is intended to continue the focus on the explosive shrug from the hang position by taking most of your legs out of the equation. As you drop into the squat for the hang clean, try to delay bending your arms as long as possible.

 
formats

Wednesday 4422

Published on October 26, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

3 Rounds

Sled Push Down and Back (2×45/2×25)

Farmers Carry 400m (55/35)

rest 2 min

WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

30 Overhead Squats (75/55)

20 Box-jumps (24/20)

10 Pull Ups

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.

Stamina

AMRAP in 30 of

50-45-lb bar lunges

50-pushps

50-45-lb. weighted sit-ups

Endurance

Run to Enatai, get wet, run back

 
formats

Barbell Club and CF Skills- Tues

Published on October 25, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Handstand Push-Ups

– Movement Review

Strength

Deficit Deadlifts

(If you have never done these, start on 10lbs plate. Otherwise, 25lbs plate)

– 3×5 working up to 85%

*Between sets, practice HSPUs