September 2021

CrossFit Belleville – Little Spartans View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard WarmUp **AMRAP 6** 20 Double Knee Tuck in Plank 10 ATY Drills (use small plates or DB’s) :20 Banded Shoulder Stretch / Arm Metcon Prep 1) :10 Ring Support (Top & Bottom of Dip) // Body control and support on the rings. * Lower the rings a little

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Hammer (Distance) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005To learn more about

CrossFit Belleville – WOD View Public Whiteboard WarmUp On a 8:00 Clock 20 Arch Rocks 20 Hollow Rocks 10 Alternating Single-Leg Box Squats Weightlifting Prep **1 Set x 7 Reps, empty barbell** **3 Sets x 5 Reps, increasing weight** **1 Set x 7 Reps, moderate weight or desired starting weight** *10 minutes Weightlifting Back Squat

CrossFit Belleville – WOD View Public Whiteboard WarmUp On a 5:00 Clock: :20 Row, Bike, or Ski (moderate to fast pace) 10 Alternating Samson Stretch 5 Staggered Stance Good Mornings / Leg 5 Sit-ups (workout standard) Empty Barbell 5 Romanian Deadlift 5 Front Squat 5 Deadlift 5 minutes to get to Metcon weight Metcon SeRene

CrossFit Belleville – Engine Building View Public Whiteboard Metcon CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ / 20″ 25 Deadlifts, 275# /

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Warm up Run 400m Pizza Game Run 400m Quick Stretch Skill Kettle Bell Swings Goblet Squats EMOM Metcon (No Measure) Tabata20 seconds of work 10 Seconds of rest Lightening Burpees Long Jumps Plank Jacks Squat Jumps Tuck Jumps X Jacks Meltodown Minute – Squat Tuck Jumps

CrossFit Belleville – WOD View Public Whiteboard WarmUp 1) 5 Jump and Land (Hands at Sides) // Hip Extension and Footwork 2) :20 Single Unders / Rest :20 / :20 Singles Unders 3) 5 Jump and Land (Hands at Shoulders) // Hip Extension and Torso Position 4) :20 Double Unders / Rest :20 / :20

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** | 3:00 10 Alternating Spiderman Stretch 10 Standing Toe Touch & Reach for Sky 10 Plank to Down Dog (no push-up) **Set 2** | 3:00 :30 Bike (Easy to moderate pace) 10 Good Morning + Jump 10 Push-ups 10 Up-Downs **Set 3** | 3:00 :30

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Engine building 5 (AMRAP – Rounds and Reps) AMRAP 35 500m Row 40 Wallballs (20/14) 400m Run 30 Burpees