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CrossFit Belleville – WOD

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Warm up/Mobility

:30 Bodyweight Good Mornings

:30 Inchworm to Push-up

:30 Glute Bridges

Run through this sequence 3 times:

Hold at Deadlift Set-up Position

Pull to below the knee and hold

Pull to above knee and hold

Pull to mid-thigh and hold

Stand & Finish

Lower to mid-thigh and hold

Lower to above knee and hold

Lower to below knee and hold

Lower to set-up position

5 Deadlifts

2 Sets of 8

1st Set – Light

2nd Set – Moderate


Deadlift Games (Every 3 min)

DEADLIFT 9-7-5-3-5-7-9
Goal: Lift heavy for the given reps. We do not need to push for a 3RM, but if it happens, fantastic!

Maintain a double overhand grip today. No mixed grips!!

Build in load through the set of 3. Then try to lift more on the second sets of 5-7-9 than in the first sets.

Our heaviest lift should be the set of 3

**Challenge for the day: Try to use the same weight we used on our set of 3 on our second set of 5**


Hold On (Time)

**In Teams of 2:**

200 Push Ups

*Partition as Needed*

While one partner works the other holds two Kettlebells (70/55)*

*12 Minutes

Cool Down

1 Min Pigeon (each Side)

1 min Up Dog