CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Barbell Straddle Stretch: 40 Seconds Each Direction (Middle Right-Left)

Weightlifting

Thruster (find a heavy 3)

*from the floor

*20min

Metcon

Child’s play (Time)

3 Rounds:

10 Thrusters (115/85)

20 Deadlifts (115/85)

50 Double Unders

*16min

L3: 95/65

L2: 75/55, 60sec attempts

L1: 55/45, 150 singles

Accessory Work

The z-press is a challenging variation on an overhead press. Start seated on the ground with straight legs, feet shoulder-width apart.

This press variation is difficult because the legs and hips are taken out of the equation. The shoulders and upper back are forced to lock out overhead while the midline must remain stiff and stable to be successful.

The z press helps us develop healthier and stronger shoulders.

3 x 8 Kettlebell Z Press