CrossFit Bellevue – CrossFit
CFBV Dynamic Warmup
20 Strict Pullups
20 Chest to Deck Pushups
TABATA: Hollow Holds
Snatch (EMOM x12 Snatch x3@75%)
Every minute on the minute for 12min snatch 75% of 1RM 3 times.
Power Clean 165/110
Burpee Box Jump Overs 24/20
Youth Athlete Strength
Strength: Shoulder Press and Front Squats, use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 3 x 75%, 1-set of x 85% and 1-set of max reps at 85%. After each set do 8-DB Bench press
Accessory Strength: Six rounds of 10-heavy DB Lunges, 10-push-ups
Accessory Strength: Six rounds of 8-DB Incline Press, 8-tricep push-ups.
Power: 10:00 Buddy stair carries
Speed: 10:00 of hill sprints
Speed-2: 3-5-7-9 power step get-offs.
500 m warmup swim any stroke
500 m CSS
500 m turtleback with fins
250 m drown proof
1000 m CSS w/ fins
Roll Out Lats/Upper & Lower Back