CrossFit Bellevue – CrossFit
CFBV dynamic warm up
Power Snatch (3×3 @ 85%)
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.
Work Capacity: Bar Dips: 1-12, 12-1
Speed-2: 10:00 of hill sprints
Speed: 5-500 m row repeats. Rest 1:00
Accessory Strength: Six rounds of 8-Incline Bench Press and 8-Tricep push-ups
Accessory Strength: Six rounds of DB Flys and 8-foot on a box push-ups.
Accessory Strength: Six rounds of 6-skull crushers and burnout bench.