CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

Upper Body complex #1 (No Measure)

5 Hang Muscle Cleans

5 Clean High Pulls

5 Push Press

5 Barbell Curls

5 Barbell rows

5 Yoga Push-ups

Rest 40-60s, add lightweight.

Mobility/Prep

Accumulate

30 Banded Face pulls

30 Banded Pull aparts

Weightlifting

Power clean and jerk (EMOM 9)

*Building up in weight

*Your choice of Jerk

*Looking for sound technique and form

Metcon

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.
To learn more about Havana click here

Extra Credit

5 min Static Stretch

Door frame Stretch

Ankle/Calf stretch