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Tuesday 3340

Published on June 30, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV Dynamic Warmup

Burgener Warmup with PVC

Strength

Power Snatch + Hang Power Snatch (5×3+3@80%)

90sec Plank Hold between sets

WOD

Metcon (3 Rounds for time)

Every 7min for 21min

800m Run

15 Push Press 115/85

15 Front Rack Lunges 115/85

Youth Athlete Strength

Advanced

Strength 1: 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-over high hurdle 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.

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

Speed: 10 x 20m sprints, 5x 40m sprints.

Agilities: cone drills

Middle School:

Strength 1: 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-over high hurdle jumps.

Speed: 10 x 20m sprints, 5x 40m sprints.

Agilities: cone drills

Elementary.

Strength 1: 7 sets of 5 reps KB Front Squats. After each set do 2-over high hurdle jumps.

Speed: 10 x 20m sprints, 5x 40m sprints.

Agilities: cone drills

Endurance

10k run

Stretch

Banded Hamstring

Banded Shoulder