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CrossFit Belleville – WOD

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WarmUp

For Quality

1 Minute Glute Bridges

30 Seconds Good Mornings

30 Seconds Pausing Back Squats

1 Minute Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Elbow Rotations

30 Seconds Strict Press & Reach

1 Minute Glute Bridge Walkouts

30 Seconds Romanian Deadlifts

30 Seconds Pausing Front Squats

Mobility

Pigeon Pose: 45 Seconds Each Side

Table Top Stretch: 45 Seconds

Metcon Prep

As a Group perform one full complex with a PVC pipe

And one with an empty Barbell.

High Hang Squat Clean (Pockets)

Hang Squat Clean (Above the Knee)

Squat Clean (Floor)

Push Press (No Re-Bend of Knees)

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk

Metcon

Big Clean complex (Weight)

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Build to a heavy complex.

*All 12 repetitions are meant to be performed without putting the barbell down.

*Begin a new set every 5 minutes. (0:00, 5:00, 10:00, 15:00, 20:00, and 25:00).

*Score is heaviest complex completed across the six sets.