CrossFit Belleville – WOD

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WarmUp

1 Minute

Row

PVC Pass Through

45 Seconds

Row

Push-up to Down Dog

30 Seconds

Row

PVC Overhead Squats

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Squat Therapy: 45 Seconds

Standing in front of a wall, place both hands overhead. Hands extended overhead forces them to keep the core braced and recruits the muscles of the back. This braced and upright position is beneficial in all squats, but especially the overhead squat. Distance from the wall can be adjusted based on the athlete, but should be something they can reach full depth with heels on the ground. Nice and slow squats for :45 seconds.

Ankle Mobility with Barbell: 1 Minute

Assuming the bottom of a squat, place an empty barbell on top of the knee. The goal here to keep the heels on the ground as the knees track over the toes to stretch the ankles.

Squat Therapy: 45 Seconds

Re-test Squat Therapy

Weightlifting

Overhead Squat Complex (Build to a Heavy)

One 2 sec pause OHS + One OHS
*20min

*From the rack

Metcon

Double date (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/21 Calorie Row

L3: 75/55

L2: 55/45, 60sec DU attempts

L1: 45/35, 180 Singles

Extra Credit

Superset

3 sets

12 GHD Situps

12 GHD Hip Extensions