CrossFit Belleville – WOD

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WarmUp

30 Seconds

Box Step-ups

Plate Foot Taps

Active Samson

Lateral Box Step-ups (30 Seconds Each Leg)

Plate Deadlifts

Active Spidermans

Box Step Overs (Lateral or Facing Box)

Plate Strict Press

Inchworm to Push-up

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Box: 1 Minute

Ankle Stretch on Box: 45 Seconds Each Side

Weightlifting

Push Jerk (Heavy set of 2)

*2 Second Pause in Dip & Catch

20 minutes to build to a moderately heavy and good looking set of 2

* Since we are building to a heavy 5 push jerk within the metcon today, the goal here is positioning over pure weight lifted

* The pauses take place for 2 seconds in the dip and in the receiving position of the push jerk

Metcon

iMax (Weight)

On the 3:00 x 5 Rounds:

15 Sit ups (30/20)

10 Box Jump Overs (24/20)

5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

Cool Down

Lats Foam Roll:

1-2 Minutes Each Side

Hamstrings Foam Roll:

1-2 Minutes Each Side

Calves Foam Roll:

1-2 Minutes Each Side