CrossFit Bellevue – CrossFit
Glute activation exercises
CFBV dynamic warm up
Back Squat (5×5 @ 70%)
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.
AMRAP in 20:00
2-15-foot rope climbs
10 ring dips
20 GHD sit-ups
Run to the lake, swim for 30, run back
couch, banded hamstring/shoulder