CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds of:

10 Bird Dogs

10 KB RDL Hand switches

10 X-Band Walks each

Then,

2 Rounds with an empty barbell

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Squat Cleans

20s Pigeon Pose each side.

*Add weight after each set.

Weightlifting

Back Squat (2RM)

– Build to a 2RM over the course of 6-8 sets.

– Try to match your current 1RM for 2 Today

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Metcon Prep

Metcon Warm-up

2 Sets at game pace:

5 Deadlifts

4 Hang Power Cleans

3 Squat Cleans

*Start with a moderate weight. Round 2 should be the same weight you plan on using in the Metcon

Metcon

Southie (Time)

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

10:00 Cap

Extra Credit

3 Rounds of:

15 Band Resisted Russian KBS

12 Goblet Reverse Lunges (6 each)

10 Reverse Crunches

*No rest between movements, but rest 60s after all 3.