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Tuesday 3206

Published on May 26, 2015, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Deadlift (5@50/60/70/80×2)

5 @ 50%

5 @ 60%

5 @ 70%

2×5 @ 80%

Push Press (5@50/60/70/80 then max reps at 80)

5 @ 50%

5 @ 60%

5 @ 70%

5 @ 80%

max reps at 80%

Metcon (Time)

1000m Row

15 Bar Facing Burpees

15 Power Snatch

750m Row

12 Bar Facing Burpees

12 Power Snatch

500m Row

9 Bar Facing Burpees

9 Power Snatch
Rx: 135/95

Youth Athlete Strength

Strength: Shoulder Press, use three warm-up sets to build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 20-walking lunges.

Strength: Shoulder Press use three warm-up sets to build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 10-perfect push-ups.

Accessory Strength: Six rounds of 4E lateral lunges, 4E pistol squats.

Accessory Strength: Six rounds of 8-side shoulder raises, 8-front shoulder raises.

Speed: 10-10’s, 6-20’s, 4-40’s, 2-100’s

Agilities: 4-cone figure 8 and 4-cone box drill.

Stretch: Banded shoulder, calve, PSOAS stretches.

Endurance

1-hour bike ride

Stretch

couch, pigeon, banded shoulder, banded hamstring