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CrossFit Belleville – WOD
WarmUp
**1 set**
:15 high knees
:15 butt kickers
:15 jumping jacks
:15 mountain climbers
:20 up-downs
:20 lunges
:20 double knee tucks in plank
:30 air squat
:30 burpee
Specific Warm up
**Thruster Review
Empty barbell x 3 rerps
1) Front squat // Full grip on the bar
2) Push press // Fast dip-drive into an even faster press
3) Thruster // Slow on the way down, fast on the way up
4) Top-to-top thruster // Start at the top, lower with the arms until the shoulder, then perform another thruster
**1 set:**
10 thrusters (light weight)
7 thrusters (building up)
5 thrusters (building up)
– every 75sec
Weightlifting
Thruster (Every 2:30 min x 7 RNDS x 3 REPS)
*Build to a 3 rep max
*If you know your 1-rep thruster start at around 60-70% and build from there. If you don’t know your 1-rep s just start at a weight slightly heavier than what you usually use for a workout.
Metcon
Metcon (Time)
– RX –
For time:
30 rope climbs
– INTERMEDIATE –
On a 20:00 clock:
Max rope climbs
– BEGINNER –
For time:
60 pull-to-stands
*20min cap
Cool Down
** 2 sets:**
:60 frog stretch
:30 seated torso twist/ side