CrossFit Bellevue – CrossFit
CFBV dynamic warm up
10 to 1
Strict pull ups
CrossFit Games Open 14.4 (AMRAP – Reps)
60 Calorie Row
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
Youth Athlete Strength
Strength: Back Squat use three rounds to build to 65% and then do 2-sets of 5 reps at 65%, 2-sets of 5-reps at 75%, 1-set of 5 reps at 85% and 1-set of max reps at 85%. After each and every set do 10-sit-ups.
Work Capacity: Four rounds of each. Tabata abs, push-ups, lunges, box jumps.
Accessory Strength: Six rounds of 6-manmakers and 8-OH Plate Lunges.
Accessory Strength: Six rounds of 6-pull-ups and 8-upright rows.
Accessory Strength: Six rounds of 6-bicep curls, 8-goblets squats.
10-rounds of 1-rope climb, 10-burpees, 20-ghd hip extensions, 30-leg levers, 40-4ct flutter kicks, 50-jump ropes.
5k run, 5k row