Sign-up now for our next Fundamentals class starting October 27th at 6:00pm. Get started on your road to Elite Fitness. info@crossfitbellevue.com

SealFit: WU, Strength, WOD, Stamina, Endurance, Recovery.

CrossFit: WU, Strength, WOD, Endurance recomanded, Recovery.

Warm-up: JA's, 4-stair climbs, 10 reps each of deep pause squats, fast squats, jumping squats, box jumps, squats w/bar, reps @ 50% 1RM, then Strength.

Strength: Back squats  1) 5 x 70% 2) 5 x 80% 3) 5 x 90%

WOD: Increasing weight Back Squats and 15' decreasing rep rope climbs. See Coaching Notes.

Squat racks are reserved for RX athletes only. All others must power snatch. 

50 reps / 5 climbs, 3) 95/65, 2) 85/55, 1) 35/10-cut rope pull-ups.
40 reps / 4 climbs,   2 & 3 add 20lbs  1) same weight / 8  
30 reps / 3 climbs, 2 & 3 add 20lbs, 1) same weight / 6
20 reps / 2 climbs, 2 & 3 add 20lbs, 1) same wieght / 4
10 reps / 1 climb, 2 & 3 add 20lbs 1) same wieght / 2 

Coaching Notes: 2 & 3 climb till your eyes are even with the steel cable holding the rings up. Feet are allowed. Level-1 use cut peices of rope hanging on pull-up bars, chest to hand rope pull-ups, jumping is allowed for level-1.

Stamina: 100 partner med ball sit-ups. Ball cannot be handed off it must be thrown. 20lbs 

Endurance: 200-leg levers without putting head or feet down.

Recovery: 2:00 deep squat hold, partner hamstring stretch, 1:00 deep squat hold, partner back stretch.