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
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