CrossFit Belleville – WOD

Warm up/Mobility

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Strength

1a) Close Grip Bench Press Clusters: 5 x 2.2.2 (10s). Rest 2:00

– Work up to a challenging set.

– Goal for today is 80% of 1RM.

– Beginners: 5 x 5, only adding weight if form permits.

– If needed sub a Close Grip Floor Press

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

2) Spend some time warming up DB Snatch and Rope Climbs

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

1 Rope Climb

12 Alternating DB Snatches (50, 35)

200 Meter Row

Rx+: (Legless Rope Climb)

L3: (40, 25)

L2: (30, 20) (5 Strict Band Assisted Pull-ups)

L1: (25, 15) (5 Strict Band Assisted Chin-up)

*Alternate Scaling Options for 200m Row

– 30s Assault Bike

– 45s Farmer Carry Carry (70, 53)

Extra Credit

2 Rounds of:

25 KB Hammer Curls

25 Rollback Tricep Extensions

1 Banded Alphabet on each side

*Rest as needed between sets.

*Weights are intended to be light