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Wednesday 3335

Published on June 24, 2015, by in WOD.

Announcements

Due to UNFORSEEN Staffing shortages EVENING Youth Classes are cancelled this week

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV Dynamic Warmup

2 Rounds:

400m Run

15 Pushups

Weightlifting

Bench Press (5×5@75%)

-Max L-Sit Hold or Hollow Hold between each set.-

Metcon

Metcon (AMRAP – Rounds and Reps)

6min AMRAP:

10 Wall Balls 20/14

10 SDHP 75/55

10 Box Jumps 24/20

10 Burpees

-2min Rest-

6min AMRAP:

10 Wall Balls 20/14

10 SDHP 75/55

10 Box Jumps 24/20

10 Burpees

Youth Athlete Strength

Advanced:

Strength: Hang Power Clean 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 5-pull-ups and 10-sit-ups.

Work Capacity: 10-rounds of 5-box jumps, 10-dips, 30-double under.

Accessory Strength: Six rounds of 8-single arm bent rows, 10-KB upright rows.

Middle School:

Hang Power Clean 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 5-pull-ups and 10-sit-ups.

Work Capacity: 10-Rounds of 5-box jumps, 10-push-ups, 15-jump ropes.

Elementary:

Strength: 10-rounds of 5-over head med ball lift and drops, 2-pull-ups, 10-sit-ups.

Work Capacity: 10-rounds of 3-box jumps, 5-push-ups, 10-jump ropes.

Stamina

25 walking lunges

20 pull-ups

50 box jumps, 20-inch box

20 double-unders

25 ring dips

20 knees-to-elbows

30 kettlebell swings, 2 pood

30 sit-ups

20 hang squat cleans, 35-lb. dumbbells

25 back extensions

30 wall-ball shots, 20-lb. ball

3 rope climbs, 15-ft. rope

Endurance

10k run

Stretch

Banded Squat Hold

Banded Shoulder Stretch

Banded Hamstring/Groin Stretch