CrossFit Bellevue – CrossFit
Happy Birthday Judy Rogers!
10 Push ups
20 Double Unders (practice)
CFBV Dynamic Warm up
Paused Front Squat (3×5 w/3 second pause at bottom of each squat)
2 Rounds of
50 Wall Ball 20/16
40 Box Jumps 24/20
30 Pull ups
10 Toes to bar
Youth Athlete Strength
Strength: Power Cleans use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 5-weighted pull-ups and 10-weighted Sit-ups.
Accessory 1: Six rds 6-single arm DB Snatches, 6-Upright rows.
Accessory 2: Six rounds of 8-straight bar curls and 8-single arm DB bent rows.
Work Capacity: AMRAP in 12:00 of 40-jump rope, 20-sit-ups, 10-push-ups, stair climb.
Stretch: Banded shoulder, PSOAS and partner hamstring stretches
AMRAP in 45:00 of
800 m run, 80-squats, 16-pull-ups, 16-dips.
1-hour air dyne ride