CrossFit Bellevue – CrossFit
400 m run
20 perfect push ups
40 air squats
Deadlift (4×3 @ 75%)
Metcon (AMRAP – Rounds and Reps)
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.
In honor of U.S. Air Force Senior Airman Adam Servais
Run 1.5 miles
Then, 8 rounds of:
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells
50 one-legged squats, alternating
40 one-legged squats, alternating
30 one-legged squats, alternating
20 one-legged squats, alternating
10 one-legged squats, alternating
couch, prayer, pigeon, banded shoulder/hamstring