CrossFit Belleville – WOD

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**Set 1**

10 Alternating Spiderman Stretch

10 Prone Arch-ups

10 Straight Leg Sit-ups

**Set 2**

20 Alternating Knee-to-Elbow in Plank

20 Hollow Rocks

20 Alternating V-ups


* :30sec

* Focus on the Kip Swing and aggressive press down in the back swing to maximize height.

1) Position on the Pull-up Bar // Grip and Active hang on bar

2) Kip Swing // Fast transition between hollow and arch body positions

3) 2 Kip Swing + 2 Knees Above Hips // Knee up in the hollow position

4) 2 Kip Swing + 2 Knees-to-Armpits // Aggressive press down in the back swing, lean back, and drive knees up

5) 2 Kip Swing + 2 Knees-to-Armpits + 1 Toes-to-bar // Knees up and extend legs towards the bar

6) Multiple Toes-to-Bar // Continue to press down in the back swing of each rep

*8 minutes

Weightlifting Prep

**Power Clean Progression & Loading

* Set up: heels down, shoulders slightly in front of the bar, hips in between shoulders and knees, and back should be flat.

5 Reps each with an Empty Barbell

1) Clean Grip Deadlift // Hips and shoulders rise together as you pull the bar into body.

2) Clean Deadlift + Shrug // Patient speed until you get to the thighs and then accelerate through a shrug.

3) Partial Front Squats // Rack position and foot position.

4) Hang Power Clean // Jump and land in a partial front squat. Focus on footwork and fast elbows.

5) Power Clean // Patient off the floor with an aggressive jump after the bar passes the knees. Focus on pulling the bar into the body at all times.

*6 minutes


Power Clean (Find a Heavy single)

* Build up in load.

* The goal is to hit a heavy power clean for the day. This weight should be heavier than the weight the you will be using in the workout.

*20 minutes


Clean Toes (AMRAP – Rounds and Reps)

– RX –


5 Power Cleans (205/145#)

10 Toes-to-Bar



5 Power Cleans (155/105#)

10 Toes-to-Bar



5 Power Cleans (75/55#)

10 Hanging Knee Raises



EMOM 10:

1-5 Unbroken Bar Muscle-ups

Cool Down

:90 Doorway Stretch / Side

:90 Banded Shoulder Stretch / Side

:90 Banded Rack Stretch / Side