CrossFit Belleville – WOD
WarmUp
**On a 7:00 clock:**
:30 jumping jacks
10 Samsons
10 PVC good mornings
:30 air squat
10 pass thrus (PVC)
10 overhead squats (PVC)
Specific Warm up
X3 reps
1) Front squat // Hips back, heels down, and knees out
2) Push press // Use the legs to drive the bar overhead
3) Thruster // Smooth down, then fast up // Bar fully returns to the shoulder before the hips and knees flex to initiate the next rep
EMOM 5
Min 1:5 thrusters
Min 2: 4
Min 3: 3
Min 4 : 2
Min 5 :1
-Build in weight
Weightlifting
Thruster (EMOM 10 x 1)
* First set begins just above workout weight.
– Build in load to a heavy single.
– From the floor
Metcon
Metcon (Time)
– RX –
For time:
15 thrusters (95/135 lb)
30 GHD sit-ups/weighted Situps
12 thrusters
24 GHD sit-ups/weighted situps
9 thrusters
18 GHD sit-ups/weighted situps
– INTERMEDIATE –
For time:
15 thrusters (65/95 lb)
30 GHD sit-ups (to parallel)
12 thrusters
24 GHD sit-ups (to parallel)
9 thrusters
18 GHD sit-ups (to parallel)
– BEGINNER –
For time:
15 thrusters (35/45 lb)
30 sit-ups
12 thrusters
24 sit-ups
9 thrusters
18 sit-ups
*12 minutes
Cool Down
**Accumulate:**
3:00 pigeon stretch / side