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CrossFit Belleville – WOD

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30 Seconds Each

Easy Bike

Push-up to Down Dog

Hollow Hold

Moderate Bike

Active Samson

Arch Hold

Faster Bike

Shoulder Taps

Flutter Kicks

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats


Child’s Pose: 1 Minute

Pec Stretch on Wall: 45 Seconds Each Side


Build to a Moderate Complex:

1 Pausing Push Jerk

1 Push Jerk

* The pause in the first rep is for 2 seconds in the dip and 2 seconds in the catch

* We’ll have 15 minutes to build to a moderate complex out of the rack

* The goal with is to drill the push jerk and get a lot of sets in that support good technique

* If anything, we only want to get a little heavier than the weight we’ll be using for the workout

* We can aim to complete around 7-9 sets in during this time frame


Treasure Chest (Time)

3 Rounds:

25 Toes to Bar

20 Push Jerks (135/95)

15/12 Calorie Assault Bike

*20 min