CrossFit Bellevue – CrossFit
CFBV Dynamic Warmup
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Youth Athlete Strength
Strength: Shoulder Press and Front Squats, 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 8-side shoulder raises, 8-front shoulder raises.
Skills: 4-cone figure 8 drill, 4-cone long figure 8-drill, 4-cone back pedal, shuffle, sprint, shuffle drill.
500 m CSS no fins, 500 m drown proof swim, 1000 m CSS w/fins, 1000 m turtleback, 500 m freestyle cool down swim no legs.