Monthly Archives November 2018

Saturday Spartans Session – Week 2

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome Circle – What is your favourite restaurant? Skill Intro – Handstand Push up options Warm up – Farmers and Lumberjacks Arms and hips Skill Handstand push ups- 3 sets of 3 Review deadlifts and warm up to WOD weight Metcon (AMRAP – Rounds and Reps) Little Diane4 Handstand push ups 4 deadlifts 1 shuttle run Game Dragon Tails
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Hot shot

CrossFit Belleville – WOD View Public Whiteboard WarmUp “Rowling” (No Measure) *target is a 111meters. **5 rounds ***penalty is burpee Gymnastics EMOM12 Min 1: 5 HSPU Min 2: 30 sec Hollow Hold Min 3: 30 sec Superman Min 4: 2 Turkish Get ups Metcon Loose Cannon (AMRAP – Reps) 3 Rounds: 3 Minute Calorie Row 2 Minute Calorie Bike 1 Minute Sit-ups Rest 2 Minutes Between Rounds *2 min Burpees instead of Bike *score is total reps across all rounds Extra Credit 3 x 12 Glute Bridges (with Barbell on hips and shoulders on bench)
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The why..

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder Presses 5 Romanian Deadlifts 5 Front Squats*Banded walks 10 each direction **add weight and repeat Strength Deadlift (EMOM 12 ) ODD: 3 Pausing Deadlift (2 sec on the knee) EVEN: 3 Deadlifts Building up to workout weight or a bit heavier Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″*15min cap Extra Credit 3×12 GHD Situps
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Comp Wod November 22,2018

CrossFit Belleville – Competitor’s Club View Public Whiteboard Weightlifting Squats Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 76% of 1RM Front Squat For Both Lifts Deadlift (Friday) 3×3 at 74% 3×3 at 79% 3×3 at 84% Clean and Jerk (Saturday ) Clean and Jerk Complex 5 Sets: 3 Hang Power Cleans + 1 Push Press 3 Hang Power Cleans + 1 Push Jerk 3 Hang Power Cleans + 1 Split Jerk Build to a Moderate Push Jerk (Saturday) Overhead Complex Build to a Heavy: 6 Push Jerks + 4 Split Jerks Metcon Metcon (AMRAP – Rounds and Reps) Smooth Criminal” AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)Friday Metcon (Time) Boxed Out” For Time: 800 Meter Run 21 Hang Power Snatches (95/65) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Hang Power Snatches (95/65) 15 Burpee Box Jumps (24/20) 200 Meter Run 9 Hang Power Snatches (95/65) 9 Burpee Box Jumps (24/20)Saturday
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Pleasure in the job, puts perfection in the work

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :30s Warm up (No Measure) 30sec Row 30sec Inchworm Push ups 30sec Row 30sec Active Samson 30sec Row 30sec Squats Barbell Warm-up (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Shoulder Presses 5 Romanian Deadlifts 5 Front Squats Metcon Front Loader (AMRAP – Reps) Teams of 3: AMRAP 7 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) Rest 3 minutes AMRAP 7 50 Front Squats (135/95) 50 Front Squats (155/105) AMRAP Front Squats (185/135) Rest 3 minutes AMRAP 7 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155/105) AMRAP Hang Power Cleans (185/135) *Score is total reps at final bar for each movement. L3: (115/85, 135/95, 155/105) L2: (95/65, 115/85, 135/95) L1: (75/55, 95/65, 115/85) Extra Credit 5 Sun Salutations
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You can’t fall if you don’t climb

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1 Minute Row Active Samson Knuckle Drags :45 Seconds Row Active Spidermans Single Leg Unweighted RDLs :30 Seconds Row Push-up to Down Dog PVC Hinge Drill* *This drill will be performed with a PVC pipe. It is designed to give you some awareness of what neutral feels like during the hinge pattern on the deadlift. Start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and with the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Perform 10 good mornings. Mobility Childs Pose 1 min Pigeon Pose 30sec each Strength/Skill EMOM 8 ODD: 1 Rope Climb EVEN: 12 DB Trusters (50/35) Metcon Mixed Feelings (5 Rounds for time) 5 Rounds, On the 4:00 12 Pull-ups 16 Deadlifts (135/95) 250 Meter Row *14/10 Calorie Assault Bike 200 Meter Run L3: (8 Pull ups) L2: (6 Pull ups) (10 Deadlifts) L1: (Assisted pullups)
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Tuesday Spartan Session 2 – Week 5

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Welcome Circle – Did you go to the Santa Clause parade on the weekend? Do you go to any other parades? Skill Intro – Kettlebell swings 2 ways Warm up – Ladders Metcon (No Measure) Circuit2 times through x 30 sec to complete the following 4 shuttle runs 9 box jumps 12 kip swings 9 jumping squats 12 sit ups Metcon (No Measure) Partner AMRAPPartner 1 – Row 200m Partner 2- 7 sit ups 7 KB Swings 7 KB Front squats Skill Single arm KB Swings Dips
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Comp Wod November 20,2018

CrossFit Belleville – Competitor’s Club View Public Whiteboard Weightlifting Squats Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 61% of 1RM Front Squat For Both Lifts Snatch (Tuesday ) Snatch Complex 5 Sets: 1 Snatch Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low Hang Power Snatch Building to a Moderate Clean (Wednesday ) Barbell Cycling On the 0:00 – Clean Complex @ 45% On the 4:00 – Clean Complex @ 50% On the 8:00 – Clean Complex @ 55% On the 12:00 – Clean Complex @ 60% Clean Complex (Without Dropping Bar) 3 Rounds: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsMonday Metcon (AMRAP – Reps) AMRAP 8: AbMat Sit-ups On the Minute (Starting on the 0:00): 25 Double UndersMonday Metcon (No Measure) Strict Gymnastics 4 Sets, Not For Time: 40% Max Strict Handstand Push-ups 6 Tempo Ring Rows Rest as Needed BetweenTuesday Metcon (5 Rounds for time) “Rush Hour” On the 4:00 x 5 Rounds: 12/9 Calorie Assault Bike 9 Barbell Facing Burpees 6
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Mom Strong Week 6

CrossFit Belleville – Mom Strong View Public Whiteboard WarmUp 5 Minute Row Accessory Work Breathing Homework 10 Piston 10 Double Piston Strength/Skill 4 Rounds of 6 Goblet Squats 6 Single Arm Bent Over Rows 6 Kickstand deadlifts Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 KB Deadlifts 20M Farmer Carry 10 Lunges Cool Down Glute Bridge (20) Side Clam (10/side) Downward Dog (10 breaths)
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Friends become our chosen family

CrossFit Belleville – WOD View Public Whiteboard WarmUp 30sec (No Measure) Jumping Jacks Active Spidermans Air Squats Active Samson Cossack Squats Push-up to Down Dog Barbell Warm up -(Snatch) (No Measure) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts Weightlifting Overhead Squat (EMOM 9 x 2 @ 65%) *with a 1 second pause at the bottom Metcon Denim (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/85) *30/21 Calorie Assault 400 Meter Run L3: (95,65) L2: (30 Double Unders) (65,45) L1: (100 Singles) (45,35) Extra Credit Superset 3×12 DB Lateral Raises DB Front Raises
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