Sign up now for our January 19th 6:00 am and 5:30 pm Fundamentals Class and get started on your road to Elite Fitness. info@crossfitbellevue.com
Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips, 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.
Warm up: JA's, 5:00 JR, 50-hollow rocks, 30-wall OHS, 20-bar dead-lifts, 10-skin the cats.
Strength: Dead-lifts 1) 5 x 75%, 2) 3 x 85%, 1) 1+ 95%
WOD: Row 50 Calories, 10-Overhead Squats, 30-Kettle Bell Swings, Row 40/20-OHS/20-Swings, Row 30/30 OHS/10-Swings.
L-3: OHS 135/95, KB 55/35, OHS 115/85, OHS 95/65.
L-2: OHS 75% 1RM, 50/30, 65% OHS, 55% OHS
L-1: READ CAREFULLY, All rounds are 50-single jump ropes, 12-OHS 65/45, 15-swings 35/25.
Stamina: 100 pull-ups, 250-push-ups, 500-sit-ups, 3-mile run.
Recovery: 3:00 deep squat hold, 2:00 PSOAS stretch, 1:00 banded shoulder stretch.
Reward for information leading to the location of Mr. B, Sir we worked to hard and came to far to let the holidays get in the way. The person that locates Mr. B gets to design a workout named in his honor.
