Announcements
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CrossFit Belleville – WOD
WarmUp
**1 set:**
1:00 of plyometric drills
1:00 of inchworms + 3 hand-release push-ups
1:00 of plyometric drills
1:00 of barbell bent over rows w/ a :02 pause at the top
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Strength
Push Press (7 x 3)
Every 2:00
– Use at least 60% of your best push press.
– Increase load across as many sets as possible.
Metcon
Metcon (Time)
– RX –
For time:
50 GHD hip extensions
20 kipping pull-ups
25 GHD hip extensions
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups
– INTERMEDIATE –
For time:
30 GHD hip extensions
15 kipping pull-ups
15 GHD hip extensions
15 kipping pull-ups
30 single-leg squats
15 kipping pull-ups
15 single-leg squats
15 kipping pull-ups
– BEGINNER –
For time:
50 Superman arch-ups
20 ring rows
25 Superman arch-ups
20 ring rows
50 walking lunge steps
20 ring rows
25 walking lunge steps
20 ring rows
*18 minutes
Skill
5 sets each with a partner:
:40 GHD Superman hold
Max alternating single-leg V-ups
– P1 holds the GHD superman while P2 performs max alternating single-leg V-ups. Partners switch after :40.
Cool Down
**Accumulate:**
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.