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Friday 4136

Published on January 15, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Gymnastics

10 to 1

Strict pull ups

HSPU

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

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.

Stamina

10-rounds of 1-rope climb, 10-burpees, 20-ghd hip extensions, 30-leg levers, 40-4ct flutter kicks, 50-jump ropes.

Endurance

5k run, 5k row

Cool Down/Stretch