Monthly Archives November 2018

Saturday Spartans Session 2 – Week

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome Circle- Hamburgers or Hotdogs? Skill Intro – find your pull up option Warm up – Crossfit Baseball Home- 5 box jumps, walk to 1st base 1st base- 5 push ups, bear walk to 2nd base 2nd base- 5 squats, high knees to 3rd base 3rd base- 5 donkey kicks, inchworm to home Skill Circuit 50 skips 12 plank ups 10 kip swings 10 rockers 12 squats 10 burpees 10 mountain climbers 50 skips Metcon (AMRAP – Reps) AMRAP8min 1 pull up 1 push up Increase by 1 each round Accessory Work Overhead squat Game Dragon Tails
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Sometimes when I close my eyes, I can’t see..

CrossFit Belleville – WOD View Public Whiteboard WarmUp Snatch warm up (No Measure) 10 Dislocates – PVC 10 Cook Squats 5 Barbell Rows 5 Snatch Grip Deadlift 5 Hang Muscle Snatch 5 Overhead Squat 5 Snatch *add light weight and repeat Mobility Wrist Stretch 1 min Ankle Stretch 30sec each Weightlifting Snatch Balance (EMOM 9 x 2 building up in weight) Metcon Sore Eyes (AMRAP – Rounds and Reps) AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row L2/1: 55/45, 20/18 Extra Credit Tabata (8 rounds 20sec on 10 off) Alternating Dead Hang/L-Sit Hang
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Clean it up

CrossFit Belleville – WOD View Public Whiteboard WarmUp Upper Body complex #1 (No Measure) 5 Hang Muscle Cleans 5 Clean High Pulls 5 Push Press 5 Barbell Curls 5 Barbell rows 5 Yoga Push-ups Rest 40-60s, add lightweight. Mobility/Prep Accumulate 30 Banded Face pulls 30 Banded Pull aparts Weightlifting Power clean and jerk (EMOM 9) *Building up in weight *Your choice of Jerk *Looking for sound technique and form Metcon Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout. Intermediate Option Complete as many rounds as possible in 25 minutes of: 100 double-unders 30 push-ups 10 power cleans Men: 135 lb. Women: 95 lb. Beginner Option Complete as many rounds as possible in 20 minutes of: 75 single-unders 20 knee push-ups 10 power cleans Men: 75 lb. Women: 55 lb.To learn more about Havana click here Extra Credit
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Common sense is like deodorant.. the people who need it most never use it..

CrossFit Belleville – WOD View Public Whiteboard WarmUp Lower body Warm up (No Measure) 2 Rnds 6 RDLs 6 Front Rack Reverse Lunge (3each) 6 Back Squat 10 x-Band walks (Right/Left) 5 Foam Roll Adductor passes Then, 10 V-Stretch 10 Cossack Squats (5each) Banded Ankle mobility (30s each)2 rounds 10 Warrior Squats (5 each) 5 Cook Squats Strength Front Squat (1RM) *25 min to find today’s 1RM. *Take the first 10min to warm up Metcon 7th Heaven (AMRAP – Rounds and Reps) AMRAP 7 7 BJs 7 Wall Balls 7 T2B 7 Burpees Extra Credit 4 x 6 Heavy Sitted DB Press
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Tuesday Spartans Session 2- Week 6

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome Circle – Skating or Skiing? Skill Intro – Thruster, push press and walking front lunge with PVC Warm up – 5 squats- front roll 10 push ups- 4 lunge and twist 5 toe to bar/knee raises- 5 long jumps 10 frong jumps- 20 Frankenstein walks Repeat Metcon (Time) 4 Rounds for Time15 push press front rack walking lunge 10 burpees Game Dragon Tails Skill Thruster Mobility Pidgeon Pose Wrists
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Shoot for the stars

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 2 Rounds w. PVC 10 Pass Throughs 10 Around the world 10 OverHead Squats Upper Body Complex #2 (No Measure) 8 Barbell Rows 8 Muscle Cleans 8 Shoulder Press 8 Thrusters 8 Barbell Curls 15 Banded Pull-apart 15 Banded Pushdowns Weightlifting Power Snatch + OHS Complex (EMOM 8 building up to a heavy 1) Metcon Freedom Sauce (AMRAP – Reps) AMRAP 3: 21 Overhead Squats (95/65) 21 Burpee Over the Rower Max Calorie Row Rest 3 Minutes AMRAP 3: 18 Overhead Squats (115/80) 18 Burpee Over the Rower Max Calorie Row Rest 3 Minutes AMRAP 3: 15 Overhead Squats (135/95) 15 Burpee Over the Rower Max Calorie Row Rest 3 Minutes AMRAP 3: 12 Overhead Squats (155/105) 12 Burpee Over the Rower Max Calorie Row *score will be total calories accumulated on the rower. Extra Credit 3×5 Strict Pullups
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“People that can’t do strict pull-ups and are trying to kip are wrong.” CrossFit Founder Greg Glassman

CrossFit Belleville – WOD View Public Whiteboard WarmUp The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips*12min How To: 20 Second Dead Hang 15 Second Hollow Hold on Bar 10 Scap Pull-ups 2 Rounds Gymnastics Pull-ups (max Strict Pull ups) *Quality of reps will be more important than quantity of reps *Use bands if needed Metcon Metcon (AMRAP – Rounds and Reps) Chin music AMRAP 15: 5 Strict Pull-ups 10 Deadlifts (155/105) 10/7 Calorie Assault Bike/Row or Burpees L3: 3 Strict Pull ups L2: 3 Strict Pull ups, 115/85 L1: 5 Strict Ring Rows, 95/65 Extra Credit 3 x 8 Toes To Rings
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