CrossFit Bellevue – CrossFit
CFBV Dynamic Warm up
10 Minute EMOM
Odd Minute: 20 Double Unders/Attempts
Even Minute: 10-15 Kip Swings
*Practice the Kip to work towards pull-ups, toes to bar, or Muscle ups
3 Strict HSPU
30 Double Unders
3 Power Clean 205/125
Must be able to Clean 250/150+ to use Prescribed Weights. Check the Ego at the Door.
Youth Athlete Strength
Strength: Bench Press use three warm-up sets ot build up to 60% then do two sets of 3 x 60%, 2 sets of 3 x 70%, 1-set of 3 x 80% and 1-set of max reps at 80%. After each set do 8-DB shoulder press.
Speed: 10:00 of 3-5-7-9 power step get-offs
Speed-2: 10:00 of hill sprints
Accessory Strength: Six rounds of 8-Incline Press and 8-Tricep push-ups
Accessory 2: Six rounds of DB Flys and 8-foot on a box push-ups.
1-15, 15-1 pull-ups and push-ups.