To improve is to change; to be perfect is to change often.

Announcements

💪 Virtual Community Baseline WOD this Saturday at 10am via Zoom! See you there 💪
Our Zoom Classes begin Jan 6th! Check your email or Facebook for the link. Can’t wait to see you all!

CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

**2 sets**

5 side plank reach-throughs / side

5 PVC pass throughs

5 push-ups + 2 shoulder taps

5 Supermans

5 tuck jumps

**Overhead Warm-up

**1 set**

10 scap pull-ups / Banded Pull aparts

:20 partial wall-walk hold

**1 set**

10 kip swings / push ups

3 wall walks

**1 set**

5 kip swings / tricep dips

5 pullups / banded pull aparts

3 wall walks

Skill

* Rest :15 between each movement.

**5 sets:**

:30 hand-release push-ups

:30 ring support hold or DB overhead hold or handstand hold

Weightlifting Prep

**Push Press Review

5 reps/empty barbell

1) Strict press // ribs stay down, neutral spine

2) Dip hold // torso upright, knees forward

3) Dip-drive, fast // controlled down, fast up

4) Push press // vertical torso, active shoulder //fast dip-drive

**Build Up | 8:00**

* Build up to a starting weight around 70 percent of athletes’ 1-rep maxes.

**4 sets:**

5 push presses (increasing load)

Weightlifting

Push Press (Every 2 minutes x 7 sets x 3 reps)

✔ Start around 70 percent and build.

✔ Plan for the sixth set to be the heaviest and add or reduce load as needed for Set 7.

No equipment option

10 rounds for reps:

:30 bench dips

– Rest :30

:30 push-ups

– Rest :30

Stamina

Metcon (Time)

For time:

21-18-15-12-9-6-3

Row calories

– Rest :30 between intervals

*10minutes

No equipment option

Run??

Thrusters (95/65)

Cool Down

3 sets:

:30 supine snow angel stretch

:30 prone snow angel stretch