CrossFit Belleville – WOD

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Warm up/Mobility

Foam Roll Adductors x 30s each

3 Rounds

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Goodmornings

5 Barbell Rows

Rest 40-60s, add light weight each round

Strength

Box Squat (3RM)

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 at 15-18″ Box/Bench

*Spotters on both sides of the bar*

*Beginner: 5 x 5 adding weight each set if possible.

Metcon Prep

5:00 Reviewing HSPU/Scaling

2 Rounds of:

4 Deadlifts

4 HSPU

10 Wallballs

Rest 60-90s between sets.

Metcon

Blue Steel (Time)

21-15-9

Deadlifts (225, 155)

Wallballs (20, 14)

HSPU

Rx+:(30, 20) (Strict HSPU)

L3: (185, 125)

L2: (155, 105) (Push-ups)

L1: (135, 95) (Box Push-ups)

12:00 Cap

Extra Credit

1a) Glute Hip Thrust on bench with pause: 3 x 6 ea. (3 count pause). Rest 30s.

1b) Wide Stance Heavy Band Banded Pallof Press: 3 x 8 ea. Rest 30s.