CrossFit Belleville – WOD

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Warm up/Mobility

Upper Body complex #1 (No Measure)

5 Hang Muscle Cleans

5 Clean High Pulls

5 Push Press

5 Barbell Curls

5 Barbell rows

5 Yoga Push-ups

Rest 40-60s, add lightweight.

Strength/Skill

Rope Climb

Accumulate Volume. Full recovery between sets (1-2 minutes).

– Adv: 10/8 Legless

– Int: 10/8 w. legs

– Beginner: Technique + 3-4 Half Climbs

10min

Rope Climb

Accumulate Volume. Full recovery between sets (1-2 minutes).

– Adv: 10/8 Legless

– Int: 10/8 w. legs

– Beginner: Technique + 3-4 Half Climbs

10min

Handstand Push-ups (4 x 6)

– Strict or Deficit

– Kipping

– 1 Abmat Kipping

– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

Accessory Work

1)Supinated Grip BB Rows: 3 x 10. Rest 30s.

2)Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

3)Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

Finisher

Overhead KB Carry x max distance in 5:00

(53s, 35s)

*Single arm. (Switch arms whenever needed)