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Monday 3178

Published on April 27, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Row 500m

-then-

5 Rounds

10 Lunges

10 PVC Push Presses

10 PVC Dislocates

Strength

Push Press (5@50/60/70×3)

20 second hanstand hold after each set

Deadlift (5@50/60/70×3)

10 back extensions after each set

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

24 Double Unders

8 Front Squats 115/75

4 Muscle Ups

Youth Athlete Strength

Warm-up: 20-dead-lifts, 15-SDLHP, 10-hang power snatches.

Strength 1: Dead-lift, use three rounds to build to 60% and then do 1-sets of 3 reps at 60%, 1-sets of 3-reps at 70%, 1-set of 3 reps at 80%. After each and every set do 4-broad jumps and 7-pull-ups.

Strength 2: Bench Press, use three rounds to build to 55% and then do 2-sets of 3 reps at 55%, 2-sets of 3-reps at 65%, 1-set of 3 reps at 75% and 1-set of max reps at 75%. After each and every set do 7-tricep push-ups and 10-sit-ups.

Accessory Strength: Six rounds of 6-65lb good mornings, 8-DB bench

Accessory Strength: Six rounds of 6-upright rows, 8-bent rows.

Accessory Strength: Six rounds of 6-bar bicep curls and 6-chin-ups.

Work Capacity: AMRAP in 10:00 of 5-pull-ups and 7-kb swings

Stretch: PSOAS, Hamstring and Calve stretches.

Stamina

Three rounds of 800 m run, 50-push-ups, 50-sit-ups

Endurance

5k row

Stretch

Couch Stretch

Pigeon Stretch

Banded Shoulder