CrossFit Bellevue – CrossFit
CFBV dynamic warm up
Deadlift (3 x 5 @ 60-70%)
30 Deadlifts 225/155
Youth Athlete Strength
Strength: Back Squat use three warm-up sets ot build up to 40% then do 1 set of 5 x 40%, 1 set of 5 x 50%, 1-set x 60%. After each set do 8-unloaded lunges and 10-butterfly sit-ups.
Work Capacity: Five sets of 10-bar thrusters, 10-pull-ups.
Accessory Strength: Six rounds of 10-DB Incline Bench Press, 10-foot on a box push-ups.
Accessory Strength: Six rounds of 7-bar dips and 10-bench flys.
Stamina: 10-10-10. push-ups, tricep push-ups, dive bomber push-ups.
Endurance: 5k row.