Announcements

Our 5 Year Anniversary Party is September 9th and you are all invited! Please email breeann@crossfitbelleville.ca for tickets and to RSVP by Sunday, September 3rd

CrossFit Belleville – WOD

WarmUp

9 Essential Movements of CrossFit:

10 Air Squats

8 Front Squats

6 Overhead Squats

8 Shoulder Press

6 Push Press

4 Push Jerk

8 Deadlifts

6 SDHP

10 Med Ball Cleans

*Add weight + repeat 3 Reps of each

barbell movement

Mobility

– Couch Stretch x 60s each

– Banded Ankle Mobility x 30s each

Weightlifting

“Oly Goat WOD”

EMOM 10:

ODD Minutes: 40s of Oly Work

EVEN Minutes: 30s of Box Jump Efficiency

ODD Minutes: Perform an Oly Variation of Your Choice

EVEN Minutes: Practice Efficient Box Jumps

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

Calories Assault Bike

Rest 1:00

AMRAP 4:

Max 100 Meter Farmer Carries (AHAP)

Rest 1:00

AMRAP 4:

Max Turkish Get-ups (athlete choice of

weight)

Rest 1:00

AMRAP 4:

8 Max Ball Slams

8 SDHP (95, 65)

*Alternate Options

– Assault Bike: 100m Shuttle Runs (50

out 50 back) or Calories Row

– Ball Slams: Hollow Rocks

*Score is total rounds

of the last AMRAP.

Extra Credit

5:00 of Static Stretching

5:00 Foam Rolling