Atomic Habits


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CrossFit Belleville – WOD

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0:30 Jumping Jacks

0:30 Plank Shoulder Taps

0:30 Cossack Squats

0:30 Single Unders

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)


**with an Empty Barbell**

5 Good Mornings

5 Elbow Rotations

5 Pausing Back Squats (0:01 below parallel)

5 Snatch Grip Behind the Neck Strict Presses

5 Snatch Grip Stiff Legged Deadlifts

3 Pausing Overhead Squats

[Externally rotate the shoulders, Inside of the elbows to the ceiling”

3 Pausing Overhead Squats

[Full foot on the floor, knees over toes]

4 Overhead Squats

[Sound Hip Function, Hips finish through]


10 Alternating Dumbbell Deadlifts

[Establish the hang position]

3 Dumbbell Hang High Pulls (right side)

3 Dumbbell Hang High Pulls (left side)

[Get tall, then pull, dumbbell stays close]

3 Single Dumbbell Strict Press (right side)

3 Single Dumbbell Strict Press (left side)

[Overhead position finishes bicep to ear, no flared ribs]

5 Dumbbell Hang Snatches (right side)

5 Dumbbell hang Snatches (left side)


0:20 Single Unders

20 Penguin Hops

20 Double Unders


Overhead Squat (5 x 4)

*Lift every 2 minutes

*From the rack

*Same weight for all sets

*70-75% of 1 RM


Starting over (AMRAP – Rounds and Reps)


15 Overhead Squats (95/65)

30 Dumbbell Hang Snatches (50/35)

60 Double Unders

*Score = Rounds + Reps

L2: 75/55, 35/25

L1: 45/35, 25/15

Cool Down

1:00 Calf Stretch on Post (each side)