CrossFit Bellevue – CrossFit
CFBV dynamic warm up
5 Rounds for time of:
3 Rope Climbs, 15′
21 Walking Lunge Steps (45# plate overhead)
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.
1-hour bike ride
couch, prayer, pigeon, banded shoulder