Lunchtime Fundamentals starting Wednesday. info@crossfitbellevue.com
Individual Warm-up: 20-strict push-ups, 5-skin the cats, 10-Handstand push-ups, 15-strict pull-ups, 20-GHd sit-ups, :30 second total mature ring hold, 50-double unders.
Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 w/bar, 10-dead-lifts, front squats, shoulder press. Part #3 w/bar, 10-hang power cleans, squat cleans, thrusters.
Strength: Dead-lifts 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%, New clients find 1RM.
WOD: "Fran" 21-15-9 of Thrusters and Pull-ups. As soon as your done 400 walk!
Hips below kneeline, full extension in press with ears exposed, chin over bar, elbows at full extension.
Board: 95/65, ROM will be graded and reps will be taken away. 10:00 cut-off.
Masters: 80/55, same rules apply. 50 years old.
L-2: 85/55
L-1: 65/45.
SealFit as soon as you are done grab 80lb sandbag and go up the hill.
GWOD: If you set a new PR then rest if not do 20 burpee under 1:00 min.
Stamina: 5rds of 400M run, 15-Pull-ups, 30-Sit-ups, 45-Squats with armor.
Endurance: 10-buddy carries up the hill.
Recovery: 400 m walk, complete body stretch.
Be thankful for what you have, it could be worse!
Last Fran results
