CrossFit Belleville – Competitor’s Club
Weightlifting
Deadlift (Monday)
7 Sets of 2
1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.
Push Press (Monday)
5 Sets of 3
1 Set at Each Percentage: 75-80%. Final Three Sets to Build to a Heavy Set.
Front Squat (Wednesday)
Squats + Handstand Walking
On the 2:00 x 5
3 Front Squats + 6 Back Squats + 50′ Handstand Walk
Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%
Metcon
Go Fish (Time)
1000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
RX+: 155/115
L3: 115/75
L2: 95/65
L1: 75/55, burpees
*18min Cap
RX++ 185/135
Metcon (Time)
Stamina Conditioning
2 Rounds:
30/21 Calorie Assault Bike
30 Kipping Deficit Handstand Push-ups (6″/4″)
30/21 Calorie Assault Bike
15 Kipping Deficit Handstand Push-ups (6″/4″)
Monday
Metcon (Time)
“Layup”
15-10-5:
Toes to Bar
Wallballs (30/20)
Hang Power Snatches (95/65)
Into…
100′ Double Overhead Kettlebell Lunge (53’s/35’s)
Into…
5-10-15:
Toes to Bar
Wallballs (30/20)
Hang Power Snatches (95/65)
Tuesday
Metcon (Weight)
Odd-Object Conditioning
On the 4:00 x 5 Rounds:
400m Row
50′ Yoke CarryOdd-Object Conditioning
Tuesday
Metcon (No Measure)
Row Conditioning
On the 0:00 – 60/40 Calorie Row
On the 4:00 – 40/30 Calorie Row
On the 7:00 – 40/30 Calorie Row
On the 10:00 – 20/15 Calorie Row
On the 11:00 – 20/15 Calorie Row
On the 12:00 – 20/15 Calorie Row
Tuesday
Metcon (No Measure)
Midline
Accumulate 2:00 in an L-Sit
Accumulate 3:00 in a Weighted Hip Extension (25/15)
Accumulate 4:00 in a D-Ball Hold (150/100)
Athletes Can Break Up Time Totals However They See Fit.
Tuesday
Metcon (Time)
“Girl Power”
3 Rounds:
21/15 Calorie Assault Bike
3 Rounds of “Gymnastic Complex”
5 Squat Cleans (245/165)
1 Round of “Gymnastic Complex”:
4 Strict Handstand Push-ups, 8 Chest to Bar Pull-ups, 12 Pistols
Wednesday
Metcon (Time)
Stamina Conditioning
For Time:
150 Double Unders
75 Thrusters (75/55)
150 Double Unders
Wednesday
Metcon (No Measure)
Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53’s/35’s)
10 Kettlebell Bent Over Rows (Each Side)
50 Banded Pull-Aparts
Wednesday