CrossFit Bellevue – CrossFit
CFBV Dynamic Warmup
10 Inch Worms
90sec Plank Hold between sets
24 Air Squats
6 Squat Cleans 185/125
Youth Athlete Strength
Strength: Bench Press use three warm-up sets ot build up to 55% then do two sets of 5 x 55%, 2 sets of 5 x 65%, 1-set of 5 x 75% and 1-set of max reps at 75%. After each set do 8-DB shoulder press.
Accessory Strength: Six rounds of 6-Incline DB Bench and 8-Tricep Push-ups.
Accessory Strength: Six rounds of 6-DB Flys and 6-foot on the box push-ups.
Speed: 10-stair sprints, 8-20m sprints, 6-40m sprints, 4-100m sprints, 2-400m sprints. Rest as needed.