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Tuesday 3200

Published on May 19, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

Youth Athlete Strength

Strength: Front Squat 2×2-55% 2×2-65% 2×2-75% 2×1-85% 2×1-95% after each set do 2-ceiling touch jumps and 2E Heavy DB Lunges.

Strength: Shoulder Press 2×2-55%, 2×2-65%, 2×2-75%, 2×1-85%, 2×1-95% after each set do 1-split jerk and 4-DB Split Jerks.

Accessories: 6 x 4 DB Rotating Shoulder Press and 4-Heavy DB Step-ups.

Accessories: 6 x 4E Heavy DB Front Raises, 4E Heavy DB Box Lunge

Accessories: 6 x 8 10lb side raises, 1-partner banded sprint.

Speed: Hill Sprints

Agilities: Cone Drills, 4-cone figure 8, zig zag drills (linemen and backers shuffle), Reaction drills.

Endurance

1-hour bike ride

Stretch

couch, prayer, pigeon, banded shoulder