CrossFit Bellevue – CrossFit
CFBV dynamic warm up
Deadlift (3×3 @ 85%)
Front squat 155/105
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.
Accessory Strength: Six rounds of 8-Straight bar bicep curls, 8-upright rows.
Accessory Strength: Six rounds of 4-over the box jumps, 8-jumping lunges,
Accessory Strength: Six rounds of 6-weighted pull-ups and 8-DB Bicep curls.
Work Capacity: Three rounds of 1-mile run, 20-box jumps lift and presses, 20-burpee broad jumps.
2k row, 100-sit-ups, 2k row, 200 leg levers, 2k row 300 act flutter kicks.