CrossFit Belleville – WOD

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Warm up/Mobility

On a 2:00 Clock:

30 Jumping Jacks

20 Mountain Climbers

10 Air Squats

5 Burpees


10 PVC Pass Throughs

10 PVC Around The World

10 PVC Overhead Squats

10 PVC Strict Press and Reach


Strict HSPU EMOM (AMRAP – Reps)

EMOM 12:

Odd minutes – 50 Double Unders

Even minutes – Max Strict HSPU

Score is total number of Strict HSPU completed.

How To:

**Rope Climb Progressions**

Grip Strength

:05 Hang

Jump up + :05 Hang

**1:00 Grip & Pull Strength Practice:**

Hang + Pull-Up

Hang + Knees-to-Elbows

2:00 Rope Clamp Practice (Spansh/J-Hook)

1:00 Clamp to Stand Practice

[How to descend safely]

2:00 Rope Climb Practice – Athlete practice the Rope Climb and their variation

*12 Minutes


Cheeky Monkey (AMRAP – Rounds and Reps)

Partner Workout

15:00 AMRAP:

50 Double Unders

2 Rope Climbs (15ft)

*The “resting” partner will hold a 45-lb plate while the other partner completes a round. All genders hold a 45-lb plate

*Partners must complete full rounds

Cool Down

:30 Wrist Stretch

1:00 Banded Lat Stretch (each side)

1:00 Couch Stretch (each side)