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CrossFit Belleville – WOD

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5 Ring Rows

5 Single Arm DB Strict Press / Side

10 Shoulder Taps (Push-up Position)

10 Cossack Squats

10 Glute Bridges

Weightlifting Prep

**Strict Press

6:00 to take 3-4 sets of 3 reps building up to a starting workout weight.

Cocus on maintaining a consistent set-up and an efficient bar path.

1) Keep the bar as close to the center of the body as possible (frontal plane) as you press up.

2) Arms are locked out at top of the press, and the bar is lined up over the heel of the foot.

3) Do not lean back and cause ribs to stick out as you press. Squeeze abs, but,belly.


Shoulder Press (5 x 5)

*Every 2 minutes

**Target Starting Loading 60% of 1RM

***As long as your form looks good, continue to add load.

Weightlifting Prep

** Back Squat

6:00 to do 3-4 sets building up to a starting workout weight.

1) Feet Flat on the floor

2) Keep Trunk connected to hips

3) Concentrate on your breathing


Back Squat (Every 3 minutes)

4 Sets:

10 Back Squats (60%)


1 Set For Reps:

1:00 Back Squats (60%)

Cool Down

3 Sets:

:30 Reach, Roll, and Lift

30 Banded Pull Aparts