Announcements
Our Zoom Classes begin Jan 6th! Check your email or Facebook for the link. Can’t wait to see you all!
CrossFit Belleville – WOD
WarmUp
**1 set**
:30 jumping jacks
5 inchworm + push-ups
:30 seal jacks
10 Samson lunges / leg
**1 set**
10 tuck jumps
5 inchworm + push-ups
10 tuck jumps
10 Cossack squats
Open Prep
* We want to move at a pace we may not normally use for fear of burning out.
* Challenge yourself and work up a good sweat before lifting.
**Burpee variation // Focus**
1) Step down, step up // Smooth, slow, breathe x 3
2) Jump down, step up // Step up onto the heel, step to the bar and jump x 3
3) Jump down, jump up // Jump up to a flat foot, jump and pivot over the bar x 3
**8 sets**
:20 bar-facing burpees
– rest :10
Weightlifting Prep
**Power Clean Review
3 Reps w. Empty BB
1) Clean deadlift // Heels down, eyes straight ahead, lumbar curve intact
2) Muscle clean // Smooth below the knee, fast above
3) Tall power clean // Shrug with a straight arm, then drop and catch
4) Hang power clean // Hip extension
5) Power clean // Chest pulls up as the bar goes down
**3 sets**
5 touch-and-go power cleans (building)
Weightlifting
Power Clean (Every 2 minutes)
9 sets for load:
5-5-3-3-3-1-1-1-1
Cool Down
**2 sets**
:30 banded shoulder stretch / side
:30 wrist extension stretch / side