Crossfit Bellevue

CrossFit

Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-dead-lifts, 15-sumo high pull dead-lifts, 10-hang power snatch.

Strength:  Dead-lifts 1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85%

WOD: AMRAP in 20:00 of 5-ring dips, 15-atomic sit-ups, 20-jumping lunges.

Games Prep: Seven rounds of  7-165 / 115lb Front squat, 7-Chest-to-bar pull-ups.

Youth Athletes

Strength: Hatch program dead-lifts pre-wod, tire flips post wod.

Skills: Speed training drills.

SealFit   AMRAP in 30:00 of WOD.

Stamina: 10-sand bag hill sprints, set of 20-pushups at top and bottom.

Endurance: Buddy 5k row.

Recovery

Pre WOD: 25 m inchworm.

Post WOD: Wall Chest, PSOAS, Cobra Stretches.