CrossFit Bellevue – CrossFit
CFBV Dynamic Warm up
10 push press
10 good mornings
10 back squats
Bench Press (5×3 @ 85)
Metcon (14 Rounds for reps)
14 Minute EMOM
Odd Minute: 12 wall ball & 5 Toes to Bar
Even Minute: 12 Kettlebell Swings & 5 Toes to Bar
Youth Athlete Strength
Strength: Strength: Back Squats use three rounds to build to 60% and then do 2-sets of 3-reps at 60%, 2-sets of 3-reps at 70%, 1-set of 3-reps at 80% and 1-set of max reps at 80%. After each set do 8-weighted lunges and 10-sit-ups.
Work Capacity: 10-rounds of 2-over high hurdle jumps, stair sprint.
Accessory Strength: Six rounds of 8-Straight bar bicep curls, 8-upright rows.
Accessory Strength: 6-over the box jumps, 8-jumping lunges, 10-broad jumps
1-mile 45b plate run, 100-burpee box jumps, 1-mile 45b plate run
1-hour arydyne ride.