🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄
Fran is back! Spot Fran, the elf, snap a pic and share to Facebook and/or Instagram but don’t forget to tag us @crossfitbelleville so we can enter your name into the prize draw every week! Every Sunday, we will draw a name and let you choose a $25 gift card to your favourite local small business! *No repeat winners*
CrossFit Belleville – WOD
**Push Press Progression**
1) Strict Press // Setup.
2) Dip & Hold // Shoulders stacked over the hips and heels.
3) Dip & Drive Slowly // Shoulders stacked over the hips and heels.
4) Dip & Drive Fast // Shoulders stacked over the hips and heels. // Don’t pause at the bottom of the dip.
5) Push Press // Lockout your legs and hips before pressing.
**Push Jerk Progression**
1) Jump and Land (Hands at Sides) // Hip Extension and Footwork
2) Jump and Land (Hands at Shoulders) // Hip Extension and Torso Position
3) Jump, Punch, and Land with Arms Extended Overhead // Timing
4) Push Jerk with PVC // Pulling head out of the way
Max Distance Row, Bike, Ski, or Run
– Alternate work and rest with a partner.
– Alternate in short :30 sets or an equivalent distance.
*Increase weight across each movement.
Shoulder Press (Every 60 sec x 5 sets x 1 Rep)
Push Press (Every 90 sec x 5 sets x 3 Reps)
Push Jerk (Every 2 minutes x 5 sets x 5 Reps)
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side