Announcements
“We Love Our Members” BBQ is August 21st between 11am-1:30pm. There will be lots of food thanks to TruLocal and yard games! Feel free to bring your spouse, bf/gf, family, etc! PLEASE RSVP so we can prepare enough food!
CrossFit Belleville – WOD
Warm up/Mobility
30 Jumping Jacks
10 PVC Pass-Throughs
30 Skier Jacks
10 Air Squats
30 Mountain Climbers
10 PVC Front Squats
**Set 1:**
10 Back Squats (Barbell)
5 Good Mornings (Barbell)
10 Plank to Downdog
**Set 2:**
5 Front Squats (Barbell)
10 Alternating Spiderman Stretch
5 Front Squats (Barbell)
**Set 3:**
7 Front Squats (1st warm-up set)
* Light weight
5 Front Squats (2nd warm-up set)
* Little heavier
5 Front Squats (3rd warm-up set)
* Close to starting weight
**15 minutes**
Strength
Front Squat (5 Sets For Load: 10 Front Squats)
*Lift every 4 minutes
*We are looking to start our first set around 60%+ of our best front squat.
*Aim to increase the weight across most or some of the five sets. Not every set needs to jump in weight, however, plan to lift your heaviest on set four. This way if you bail or fail a lift, you have another opportunity to make a change and finish on a successful set.
Engine
Lakeside (Time)
12 Rounds For Time:
250m Row
– Rest :30
*20min
Cool Down
1 min Standing Hamstring Stretch / Side
1 min Quad Stretch / Leg