CrossFit Bellevue – CrossFit
JOIN COACH SETH FOR THE OLY LIFTING CLASS TODAY FROM 5:30 – 7:00 PM.
3 Rounds (w/ an empty bar)
12 Overhead Walking Lunge Steps
12 Romanian Deadlifts
6 Bar Facing Burpees
Snatch Balance (3×3 across)
warm up to your working weight then do the same weight for all working sets. These should be perfect. If it’s not, use less weight, a lighter bar, etc.
**FAST HANDS FAST FEET**
30 cal row
20 burpees over rower
Youth Athlete Strength
Warm-up: 1-2-3-4-5-5-4-3-2-1 of push-ups
Strength: Bench Press use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 3 x 75%, 1-set of 1 x 85% and 1-set of max reps at 85%. After each set do 8-DB shoulder press, 10-tricpep push-ups.
Accessory Strength: Six rounds of 4-DB Bench and 4-pause push-ups.
Accessory Strength: Six rounds of 4-DB Fly, tricep pause push-ups.
Accessory Strength: Six rounds of 4-Incline DB Bench, 4-chest clapping push-ups.
Speed: Stair sprints
Stretch: Supine Back, Banded shoulder, PSOAS stretches.
5k run, 5k row
banded shoulder, hamstring, couch stretch