CrossFit Bellevue – CrossFit
CFBV dynamic warm up
Front Squat (3×5 @ 80%)
30 Clean and Jerks, 135# / 95#
Youth Athlete Strength
Strength: KB – Single Leg Dead-lifts, 7 sets of 5-reps each, after each and every set do 7-chin-ups and 10-weighted sit-ups.
Strength: Bench Press, use three sets to build up to 55% 1RM, then do 10 sets of 10-reps at 55%, after each and every set do 5-pull-ups.
Work Capacity: AMRAP in 5:00 of 20-push-ups and 40-leg levers.
Accessory Strength: Six rounds of 10-single arm bent row, 10-straight bar bicep curls.
Accessory Strength: Six rounds of 10-upright rows and 10-bent rows.
AMRAP in 7:00 of 40m broad jumps, 20-shoulder press, 10-knees to elbows.
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
10:00 of stair climbs after each set do 20-double-unders
10:00 of , 10-wall ball after each set do 10-push-ups.
10:00 of 5-box jumps, after each set do 5-burpees.