CrossFit Belleville – Private Dryland Training

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WarmUp

Coach’s Choice

Shoulder Warm up:

-PVC pass throughs

-Around the World

-Pec stretch

-Lat stretch

World’s Greatest Stretch

Metcon Prep

*Review movement standards

*Set up pull up station (for jumping pull ups set up plates or a box under your bar – bar should rest at mid-forearm when your arms are over your head)

*Warm up thrusters

1: Crossfit Games Open 18.5 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 perform chin-over-bar pull-ups

6 thrusters 65/45 lb

6 perform chin-over-bar pull-ups

9 thrusters 65/45 lb

9 perform chin-over-bar pull-ups

12 thrusters 65/45 lb

12 perform chin-over-bar pull-ups

15 thrusters 65/45 lb

15 perform chin-over-bar pull-ups

18 thrusters 65/45 lb

18 perform chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 45/35lb

3 perform jumping chin-over-bar pull-ups

6 thrusters 45/35lb

6 perform jumping chin-over-bar pull-ups

9 thrusters 45/35lb

9 perform jumping chin-over-bar pull-ups

12 thrusters 45/35lb

12 perform jumping chin-over-bar pull-ups

15 thrusters 45/35lb

15 perform jumping chin-over-bar pull-ups

18 thrusters 45/35lb

18 perform jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Mobility