CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

Active Samson

Barbell Bent Over Rows

Single Unders

Pausing Air Squats

Barbell Standing High Pulls (No Hips, Just Elbows High)

Double Unders

Push-up to Down Dog

Barbell Front Squats

Glute Activation

2 Rounds:

20 Seconds Squats

20 Seconds Glute Bridges

10 Seconds Lateral Steps Right w. Band

10 Seconds Lateral Steps Left w. Band

Mobility

Barbell Calf Smash: 1 Minute Each Side

Place a barbell very low on a rack. Place one leg on top of the bar and move the foot through a large range of motion. Hang out in tight spots for a while before moving on. You can use the other leg to add pressure as needed. The goal here is to loosen up the calves for jumping and for better range of motion during our front squats. If needed, two people can be on one bar at a time 😉

Strength

Front Squat (Build to a Heavy 3 of the day)

*20min

Metcon

Heartbreak Kid (Time)

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-ups

50 Double Unders

L3: (155/105) (10 C2B)

L2: (115/75) (10 pull ups) (50 attempts)

L1: (95/65) (15 Ring Rows) (150 Singles)
*12min Cap

Extra Credit

3 sets

100m Farmers carry (Heavy Kbs)

21 Sit ups