CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds of:

8 RDLs

8 Single Leg Glute Bridges on Floor (4 each)

8 Front Squats

8 X-Band Walks (8 left/8 right)

8 Reverse Lunges in Place (4 each)

Barbell

4 Squat Cleans

*Add weight + repeat x 2 more sets

Weightlifting

Deadlift against a band (Work up to a Heavy 1)

– 8-10 sets building in weight

– Shoot for 80% of current 1RM (no band)

– Drape band over the bar

– 400+# DL use blue band

– 300+# DL use purple band

– Less 300# DL use red band

– Beginner: No Band, 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00

Metcon

Adrenaline (AMRAP – Reps)

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round.

Score = total reps completed

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55)

Extra Credit

-Deadlift hold against a band: 60s @50% of 1RM.

*Grip-tester. This is 50% of your current 1RM, not what we did today.

-Deadbug + Reverse Crunch: 3 x 10. Rest 30s.

-Banded Goodmornings: 50 Reps.