Due to UNFORSEEN Staffing shortages EVENING Youth Classes are cancelled this week
CrossFit Bellevue – CrossFit
Over the next five weeks Mon-Fri we will be following a Strength Cycle that progresses each week leading into a Test Week. Sat and Sun classes will have a “Engine” portion before the WOD that takes place of the strength. This will consist of several test on the rower and running.
Warm Up (No Measure)
25 Air Squats
Back Squat 5×5@75%
-12 GHDSU between sets-
32 C2B Pullups
32 Front Rack Lunges 135/95
16 C2B Pullups
16 Front Rack Lunges 135/95
Note: All Front Rack Lunges must be alternating legs and stepping forward.
Youth Athlete Strength
Warm-up: 20-dead-lifts, 15-sumo dead-lifts, 10-hang power snatch.
Advanced Strength: Dead-lifts use three rounds to build to 40% and then do 2-sets of 5-reps at 40%, 2-sets of 5-reps at 50%, 2-sets of 5-reps at 60% After each set do 5- pull-ups, 10-knees to elbows.
Work Capacity: 10-rounds of 1:00 min jump rope, 3-burpees rest :30 seconds
Accessory Strength: Six rounds of 10-bent rows, 10-straight bar bicep curls.
Middle School Strength: Five rounds of 5-light dead-lifts, 5-pull-ups, 10-knees to elbows.
Work Capacity: 10-rounds of 1:00 jump ropes, 3-burpees. rest :30
Elementary Strength: Five rounds of 5-KB Dead-lifts, 3-pull-ups, 10-sit-ups.
Work Capacity: EMOM 10-jump ropes, 3-burpees.
AMRAP in 20:00 of
7-KB Snatches 55b each arm
Banded Shoulder Stretch
Banded Squat Hold