CrossFit Belleville – WOD
WarmUp
0:30 Active Samson Stretch
0:30 Jumping Jacks
0:30 Plank Shoulder Taps
0:30 Knuckle Draggers
0:30 Inchworm to Push-Up
0:30 Squat to Stand
0:30 Pec Stretch on wall (left side)
0:30 Pec Stretch on wall (right side)
**STRICT PRESS**
**with an empty barbell**
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Presses
0:15 Stiff Legged Deadlifts
0:15 Front Squats
2 Strict Presses, Pausing at eye level
[Head moving back out of the way to maintain strict bar path]
3 Strict Presses, Pausing overhead
[Lockout and midline position, no ribs sticking out, butt squeezed]
Weightlifting
Shoulder Press (5 x 2)
*Lift every 90sec
*Score will be the lowest weight used in a working set.
Metcon
Tenfold (AMRAP – Rounds and Reps)
AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
…
Add 1 Thruster Each Round
Barbell RX: (95/65)
Barbell L2: (75/55)
Barbell L1: (55/35)
Gymnastics
Shoulder burn (Time)
10-9-8-7-6-5-4-3-2-1:
Handstand Push-ups
After Each Set:
30m. Farmers Carry (50s/35s)
15 min cap
Cool Down
1:00 Child’s Pose