CrossFit Belleville – WOD
WarmUp
:30 Seconds
Cook Squats
Knee To Chest
Banded Pass Throughs
Active Samson
Active Spidermans
Banded Pull Aparts
Air Squats
Push-up to Down Dog
Banded Good Mornings
Banded Walks
10 steps in each direction, followed by 10 squats.
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Mobility
Squat Hold: 45 Seconds
Assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible, drive the knees out, and keep the heels on the ground.
Child’s Pose: 45 Seconds
Wrist Stretch: 45 Seconds
Weightlifting
2 sec pausing Front Squat (Build to a Heavy)
One 2 second pausing Front Squat + One Front Squat
*20 minutes
*Partner up on each rack so you can hold each other accountable to the 2 (Mississipi) second pause on each rep by counting it out for them.
*It will be tempting to want to bounce out after the pause, but we can aim to simply drive straight up.
Metcon
Satan’s Whiskers (Time)
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (165/115)
10 Burpees
*11min
L3: 135/95, 6 C2B
L2: 115/75, Pull ups
L1: 95/65, Ring Rows
Extra Credit
3 x 16 (total) Bulgarian Split Squats