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Friday 3330

Published on June 19, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

400 m run

20 perfect push ups

40 air squats

Weightlifting

Deadlift (4×3 @ 75%)

WOD

Metcon (AMRAP – Rounds and Reps)

GRANITE GAMES

Qualifier 15.1

10 Minute AMRAP

5 Hang Squat Cleans (155/105)

7 Bar Facing Burpees

Youth Athlete Strength

Strength: Back Squat use three rounds to build to 55% and 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 and every set do 4-over medium hurdle jumps and 10-weigthed sit-ups.

Accessory Strength: Six rounds of 6-back rack lunges and 6-back rack box step-ups.

Accessory Strength: Six rounds of 1-down and back sled push and 2-over high hurdle jumps.

Work Capacity: Three rounds of 20-walking lunges and 50-jump ropes.

Stretch: Partner chest, cobra and PSOAS stretches.

Stamina

In honor of U.S. Air Force Senior Airman Adam Servais

Run 1.5 miles

Then, 8 rounds of:

19 pull-ups

19 push-ups

19 burpees

Then,

400-meter sandbag carry (heavy)

1-mile farmers carry with 45-lb. dumbbells

Endurance

50 one-legged squats, alternating

25 dips

40 one-legged squats, alternating

20 dips

30 one-legged squats, alternating

15 dips

20 one-legged squats, alternating

10 dips

10 one-legged squats, alternating

5 dips

Stretch

couch, prayer, pigeon, banded shoulder/hamstring