CrossFit Belleville – WOD

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WarmUp

30 Seconds

Inchworm to Push-up

Front Plank

Glute Bridges

Inchworm to Push-up

Hollow Hold

Single Leg Glute Bridges (30 Seconds Each)

Inchworm to Push-up

Arch Hold

Glute Bridge Walkouts

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: 1 Minute

Front Rack Stretch: 1 Minute

Weightlifting

3 position PC & PJ complex (5 Sets)

3-Position Power Clean

3 Push Jerks
* The three positions we’re looking to hit in the Power Clean are:

1. High Hang (Pockets)

2. Hang (One Inch Above the Knee)

3. Floor

* Gradually build up in weight over the 5 sets as we work to something heavy for the day

* Complete a set every 3min

​*20min

Metcon

Bottom Line (AMRAP – Reps)

AMRAP 7:

3 Clean and Jerks (135/95)

3 Toes to Bar

6 Clean and Jerks (135/95)

6 Toes to Bar

9 Clean and Jerks (135/95)

9 Toes to Bar



Increase by 3 Reps Each Round

L3: 115/75

L2: 95/65, Knee raises

L1: 75/55, Sit ups

After Party

AMRAP 7:

1 Pausing Strict Handstand Push-up^

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up^^

1 Strict Pull-up

1 Kipping Pull-up

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

2 Pausing Strict Pull-ups

2 Strict Pull-ups

2 Kipping Pull-ups



Add (1) Rep to Each Movement Until Time Cap

^ Pause for 1 Second with Head on Ground

^^ Pause for 1 Second with Chin over Bar