March 2022

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets:** :30 alternating single-leg toe touches :30 alternating back-step lunges :30 inchworm + push-ups – Rest :30 **2 sets:** 5 elbow instep + reach/side 10 alternating scorpions 10 barbell RDLs 5 hand-release knee push-ups 5 hand-release push-ups Specific Warm up **Deadlift Review and Buildup | 12:00** […]

CrossFit Belleville – WOD View Public Whiteboard WarmUp **3 sets** 1:00 bike 10 Kang squats * 8 minutes to warm up to Starting Back Squat weight Strength Back Squat (5-5-3-3-3-1-1-1-1) *Lift every 2:30 minutes ** If you know your 1-rep-max back squat, use the following percentages. 1) 70-80% for sets of five 2) 80-90% for

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Rob the Nest TABATA Row Squats Quick Stretch Skill Presses Dumbell Kettlebell Barbell Metcon (No Measure) Count DownPartner 1 completes all of the presses and burpees while partner 2 rows. Then switch 10 Presses 10 Burpees Switch All Together Core Burner TABATA – Mountain Climbers –

CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set** :30 row (easy pace) 10 weighted med-ball sit-ups with straight legs 10 hanging knee raises 20 alternating lunges **1 set** :30 row (moderate pace) 10 GHD sit-ups to parallel 10 knees-to-armpits 20 alternating single-leg squats to a box **1 set** :30 row (workout pace) 10

CrossFit Belleville – WOD View Public Whiteboard WarmUp * This shoud take no longer then 5:00. **1 set** 1:00 foam rolling upper and mid-back 1:00 foam rolling each lat (right and left side ) :30 foam rolling each calf (left and right side) Then **3 rounds:** Bike 400-m 15 PVC pipe overhead squats Specific Warm

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Musical RPS warm up TABATA Hollow Hold Superman Jumping Jacks Skill Kip Swings Pulling movements (rings, low bar row) Metcon (No Measure) Short Circuit:20 Second Tabata style shuttle sprints KB swings pulling skill plank Game Pirates of the Caribbean

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Time) Accumulate: 30 DT Rounds (105/155) *12 Deadlift 9 Hang Power Cleans 6 Shoulder to Overhead* 60 Toes to Bar 50 Push ups 40 Burpees 30 Pull ups 20 Handstand Push Ups 10 Bar Muscle ups *Partner 1: 1 round DT Partner 2: Goes through the

CrossFit Belleville – WOD View Public Whiteboard WarmUp ** AMRAP 8:** :30 High Knees 5 cuban press (PVC) 10 single leg romanian deadlift /leg (DB) 5 Inchworm w. push up Specific Warm up **DB Snatch Cycling** **Set-up** 1) Hips higher than knees but lower than shoulders. 2) Chest up. 3) Opposite hand off to the

CrossFit Belleville – WOD View Public Whiteboard WarmUp **On a 4:00 clock:** 5 good mornings with med-ball 5 deadlift shrugs 10 lateral hops over med-ball 5 alternating lunges with med-ball 5 front squats with med ball Specific Warm up Accumulate 15 Shrug and drop w. Med Ball Accumulate 15 Med Ball Cleans Weightlifting Clean (Build

CrossFit Belleville – WOD View Public Whiteboard WarmUp **1 set** 10 alternating Spiderman stretch 10 push-up to down dogs 10 leg swings/leg (across the body) **1 set** 10 push-ups 10 box step-ups (12/20 in) :20 plank hold on top of push up **1 set** 10 hand-release push-ups 10 box step-ups (20/24 in) :20 plank hold