CrossFit Bellevue – CrossFit
CFBV dynamic warm up
Back Squat (3×3@85%)
Metcon (No Measure)
Every 2 minutes for 20 minutes(10 rds):
Row for cals 15/12
*scale as needed so that you can complete the work within the 2 minutes
Youth Athlete Strength
Strength 1: Dead-lift, use three rounds to build to 60% and then do 1-sets of 5 reps at 60%, 1-sets of 5-reps at 70%, 1-set of 5 reps at 80%. After each and every set do 5-pull-ups and 10-sit-ups.
Strength 2: Power Clean, use three rounds to build to 55% and then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each and every set do 5-pull-ups and 10-sit-ups.
Accessory Strength: 6-tricep push-ups, 8-DB bench
Accessory Strength: Six rounds of 6-upright rows, 8-bent rows.