January 2022

CrossFit Belleville – WOD View Public Whiteboard WarmUp EMOM Warm-Up (No Measure) 6 min: 6 WallBall 5 Push ups 4 Medball Cleans Specific Warm up **Deadlift Progression **Setup** 1) Hands at shoulder width 2) Feet between hips and shoulder width 3) Shoulders slightly in front of the bar 4) Arch chest up to maintain lumbar […]

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Time) – RX – 3,000/2,100-m bike 75 KB swings (70/55) 1,000/800-m row 60 wall-ball shots (20/14 lb) 40 Burpees 45 pull-ups 100 Double unders 30 Snatches (115/75) *30 minutes

CrossFit Belleville – WOD View Public Whiteboard WarmUp **4 sets** :20 jumping jacks – Rest :10 :20 burpees – Rest :10 Skill **EMOM 5** 3 wall walks Metcon Prep **Handstand Hold Practice 30 sec each 1) Plank hold // Tight core and actively pressing into the floor. 2) Pike hold // Bring feet as close

CrossFit Belleville – Competitor’s Club View Public Whiteboard WarmUp :45 Bike 10 Samson 10 Cossack Squats :45 Russian Baby Maker :45 Row 10 Squats 10 Situps 5 Cook Squats :45 Skipping 10 PVC Pass throughs 10 Arm Swings 5 Burpees Weightlifting Power Snatch (EMOM 12 x 2) Metcon Engine (Time) 3 Rounds: 40/30 Calorie Assault

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets** :30 toe-touches :30 mountain climbers :30 of 2 shoulder taps + 1 push-up :30 PVC pass throughs – Rest :30 between sets. Specific Warm up **Overhead Squat, Snatch Balance, and Hang Snatch Review 5 Reps with Empty BB 1) Overhead squat // Below parallel, hips

Announcements Our Zoom Classes begin Jan 6th! Check your email or Facebook for the link. Can’t wait to see you all! CrossFit Belleville – WOD View Public Whiteboard Warm-up 1:00 cal. row (easy pace – 18-22 stroke rate) 10 Samson lunges + 10 scorpions 1:00 cal. row (moderate pace – 20-24 stroke rate) 10 lateral

Announcements Our Zoom Classes begin Jan 6th! Check your email or Facebook for the link. Can’t wait to see you all! CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets** :30 single-unders 10 push-ups 10 air squats 10 good mornings (empty barbell) 10 high pulls (empty barbell) **2 sets** :15 double-under practice 10 arm

Announcements Our Zoom Classes begin Jan 6th! Check your email or Facebook for the link. Can’t wait to see you all! CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set** 10 alternating Spiderman stretches 10 leg swings (across body) / leg 10 up-downs **1 set** 10 leg swings (front and back) / leg 10

Announcements Our Zoom Classes begin Jan 6th! Check your email or Facebook for the link. Can’t wait to see you all! CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Time) – RX – 2 rounds for time: 40 Push Ups 50 GHD sit-ups 60 GHD hip extensions 70 single-leg squats *sub GHDs with V-Ups

Announcements Our Zoom Classes begin Jan 6th! Check your email or Facebook for the link. Can’t wait to see you all! CrossFit Belleville – WOD View Public Whiteboard WarmUp **On a 5:00 clock** 10 scorpions 10 hip crossovers 10 hand release knee push-ups 10 kip swings / Banded Pull aparts **2 sets** 10 good mornings