Announcements
🧈🍞 Bring a Friend Day is back next week for #NationalBestFriendsDay! All Classes, Wednesday, June 8th 🍓🥜
☀️🍔 Join Nutrition Coach Cheryl Borecky as she goes LIVE June 14th at 8PM on our Facebook Community Group to chat all things Summer! 🍔☀️
CrossFit Belleville – WOD
WarmUp
** 3 sets **
:40 bike, ski, row, run, or single-unders
:10 rest
:30 hollow hold
:10 rest
:20 handstand hold on the wall
:10 rest
Specific Warm up
**Handstand Walk Progression and Practice **
* Spend 1:00 working through slow successful reps of the progression.
* Keep arms locked out.
**Progression // Focus*
1) Partial kick-up // Keep arms straight, kick up halfway.
2) Full or partial wall walk // Smooth walk up and smooth walk down.
3) Handstand hold against all // Keep arms straight, kick up halfway.
4) Handstand walk 1 ft to wall // Push the ground away.
5) Handstand walk // Push both arms into the ground hard.
**Practice 5 minutes** .
* Experiment with walking. Try an assisted walk if you have never attempted to handstand walk.
* If you have no interest in walking on your hands , practice holding a handstand against a wall or do a wall walk or perform shoulder taps in the handstand/wall-walk position against the wall. This movement is a fun but less intimidating version of a handstand walk.
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 9:
15 KB swings (24/32 kg)
50-ft handstand walk
– INTERMEDIATE –
AMRAP 9:
15 KB swings (24/32 kg)
25-ft handstand walk
– BEGINNER –
AMRAP 9:
15 KB swings (24/32 kg)
100-ft bear crawl
Handstand Walk sub: 1:00 max-distance handstand walk, 4 wall walks, 14 wall-facing shoulder taps.
Stamina
5 sets:
On a 2:00 clock:
20 wall-ball shots
Max calories on any machine
– Rest 2:00 between sets.
– Use a medicine ball with which you can perform every set of wall-ball shots unbroken.
Midline
**8 sets:**
:20 seated L-sit hold –
Rest :10
*a single-leg L-sit hold or a full tuck hold are potential scaling options. If you are unable to hold those positions, consider a hollow hold.
Shoulder Health
**3 sets:** :
30 ATY raises
:30 banded pull-aparts
– Rest as needed between sets.