CrossFit Bellevue – CrossFit
dynamic warm up
PVC pass throughs
3 Rounds NFT:
15 sec hand stand hold + max effort HSPU
15 GHD Sit Ups
30 Thrusters 135/95lb*
*Every minute on the minute, perform 5 burpees Workout ALSO begins with 5 burpees.
Youth Athlete Strength
Warm-up: 20-dead-lifts, 15-SDLHP, 10-hang power clean, 10-hang power snatches.
Strength: Hang Power Clean, use three rounds to build to 55% and then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each and every set do 5-pull-ups and 10-sit-ups.
Accessory Strength: Six rounds of 4-single arm DB Snatch and 4-OTBox Jumps.
Accessory Strength: Six Rounds of 6-knees to elbows and 8-upright rows.
Accessory Strength: Six rounds of 6-chin-up and 10-atomic sit-ups.
Work Capacity: 10 rds of :30 seconds of burpees, :30 seconds of 45lb thrusters.
Stretch: Supine back stretch, partner hamstring stretch, forearm stretch, PSOAS stretch
100m burped broad jump.
Sandbag run to Enatai,
10-rds of run to end of pier swim in, carry sandbag to bus stop