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CrossFit Belleville – WOD
5 Ring Rows
5 Single Arm DB Strict Press / Side
10 Shoulder Taps (Push-up Position)
10 Cossack Squats
10 Glute Bridges
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.
** 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)
10 Back Squats (60%)
1 Set For Reps:
1:00 Back Squats (60%)
:30 Reach, Roll, and Lift
30 Banded Pull Aparts