Announcements

January Challenge – Schedule and come in for your Goal Session with Head Coach Kiki! Chat with Kiki next time you’re in or shoot her an email to book!

CrossFit Belleville – WOD

Warm up/Mobility

Lax Ball in each glute x 30s each

2 Rounds

Banded Walks 10 steps left, right

10 Glute Bridge

20s Pigeon Pose each side

Barbell

5 Sumo RDL

5 Hang Muscle Cleans

5 Front Squat

5 Lateral Bar Jumps

*Add light weight to bar

3 Sumo Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Bar Facing Burpees

*Continue adding weight warming up sumo deadlifts

Weightlifting

Sumo Deadlift (EMOM 5 x 2 @75%)

– Reset on each rep

Sumo Deadlift (EMOM 4 x 1 @ 85%)

– Reset on each rep

Metcon

Fight Club (Time)

50 Deadlifts (135, 95)

25 Bar Facing Burpees

Rest 2:00

40 Front Squats (135, 95)

20 Bar Facing Burpees

Rest 2:00

30 Hang Power Cleans (135, 95)

15 Bar Facing Burpees

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit

1a) Dimel Deadlifts: 3 x 20.

1b) Banded Plank Row: 3 x 10 each.