CrossFit Belleville – WOD

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Warm-up

30 sec

Active Spidermans

Glute Bridges

Air Squats

Moutain Climbers

Single Leg Glute Bridges (30 Seconds Each)

Air Squats

Frog Hops

Glute Bridge Walkouts

Air Squats

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

5/3/1 – Wendler

Shoulder Press (5/5/5+)

Warm up sets

40%x5 50%x5 60%x3

Working sets

65% x 5

75% x 5

85% x 5+

Front Squat (5/5/5+)

Warm up sets

40%x5 50%x5 60%x3

Working sets

65% x 5

75% x 5

85% x 5+

Front Squat (5/5/5+)

Warm up sets

40%x5 50%x5 60%x3

Working sets

65% x 5

75% x 5

85% x 5+

Metcon

Bergeron Beep Test (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

* The score is total completed rounds and reps

* The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds

* If athletes are not able to make it to ten minutes, continue to complete the workout AMRAP style until 10:00 on the clock

* **For Example:** If you only make it to 7 minutes, ditch the EMOM and complete as many rounds and reps possible for 3 more minutes

*15min cap