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Monday 3226

Published on June 14, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

Glute activation exercises

CFBV dynamic warm up

Weightlifting

Back Squat (5×5 @ 70%)

WOD

Metcon (Time)

3 RFT

400m run

400m run with a med ball 20/14

Youth Athlete Strength

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

Strength 1: Dead-lift, use three rounds to build to 55% and then do 1-sets of 5 reps at 55%, 1-sets of 5-reps at 65%, 1-set of 5 reps at 75%. After each and every set do 7-chin-ups and 10-GHD sit-ups.

Strength: 60-ring dips.

Accessory Strength: Six rounds of 6-DB Bench Press and 8-70lb KB upright rows.

WOD: four rounds of 2-shuttle runs, 10-pull-ups, 20-sit-ups.

Stretch: Supine Back Stretch, :30 second deep squat hold, partner hamstring stretch.

Stamina

AMRAP in 20:00

2-15-foot rope climbs

10 ring dips

20 GHD sit-ups

Endurance

Run to the lake, swim for 30, run back

Stretch

couch, banded hamstring/shoulder