CrossFit Bellevue – CrossFit
10 PVC Push Presses
10 PVC Dislocates
Push Press (5@50/60/70×3)
20 second hanstand hold after each set
10 back extensions after each set
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.
Three rounds of 800 m run, 50-push-ups, 50-sit-ups