CrossFit Belleville – WOD

WarmUp

5:00 Dance Party

2 Sets. Add weight for set 2

10 RDLs

8 Front Squats

6 Bar Facing Burpees

4 Power Cleans

Mobility/Prep

Glute Activation

2 Rounds of:

– X-Band Walks x 10 each direction

– Single Leg Glute Bridge x 5 each

Weightlifting

Box Squat (EMOM 8 x3 reps @ 50-60%)

Make sure people are sitting back on the box (bench) and not using the stretch reflex. These are not touch & go. Wide stance = Vertical shins. People should feel these in their HIPS.
– use 13-15″ for height. (Bench)

Deadlift (4 x 4 )

Adding weight.

Working up to a bit heavier than metcon weight

Metcon

Dead Ball (Time)

5 RFT:

10 Deadlifts (185, 125)

20 Wallballs (20, 14)

Rest 2:00

Rx+:(225, 155)

L3: (185, 125)

L2: (155, 105) (14, 10)

L1: (135, 95) (10, 8)

20:00 Cap

Extra Credit

GHD Back Extensions:

3 x 15 (1 ct glute squeeze at top).

or

Accumulate 5:00 perform XBandWalks