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Monday 3352

Published on July 13, 2015, by in WOD.

CrossFit Bellevue – CrossFit

Hope everyone is excited it’s Monday. This week we are gonna have several test thrown our way. This means warmup correctly, eat healthy, and hydrate throughout the week. During our 1RM days I’m gonna give us a template to follow while warming up to our new Max. Hope everyone had a great weekend and I’m excited to hear about everyone’s PR’s this week.

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Warm-up

JA’s

CFBV Dynamic Warmup

15 Box Jumps

30 GHDSU

15 Box Jumps

Strength

Back Squat (1RM)

Here is a guide to go off of while warming and building up to your new 1 Rep Max.

5@60%

5@70%

3@75%

3@80%

1@85%

1@90-94%

NEW MAX

WOD

Metcon (Time)

4 Rounds:

30 Double Unders

20 Hollow Rocks

10 Thrusters 105/75

Youth Athlete Strength

Strength: Dead-lifts use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 5-strict pull-ups, 7-knees to elbows.

Strength 2: 100 bar dips

WOD: Power clean, sled, sprint

Accessory Strength: 4-single arm DB bent row, 6-reverse grip bent rows.

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

Stamina

Run 800 meters

30 GHD sit-ups

30 hip extensions

Endurance

Five rounds or row for 5 rest for 5

Stretch

Banded Shoulder

Couch Stretch

Calves Stretch against wall