CrossFit Bellevue – CrossFit
Deadlift (3×5 @ 80%)
Youth Athlete Strength
Strength: Back Squats, use three sets to build up to 55% 1RM, then do 10-sets of 10-reps at 55%, after each set do 10-lunges and 10-Sit-ups.
Work Capacity: 3 rounds for 1:00 3 each of: Wall-ball Upright Row, Box jumps, sit-ups, jump rope, rest 1:00 after each round
Accessory Strength: Six rounds of 8-Goblet Squats, 8-weighted lunges.
Accessory Strength: Six rounds of 10-weighted step-ups, 10-lateral lunges
Accessory Strength: Six rounds of 4-over box jumps, back rack lunges 95/65.
3 rounds of 50 L pull-ups, 50 AbMat sit-ups
5k row, 5k run