August 2022

CrossFit Belleville – WOD View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Easy Bike 0:30 Knuckle Draggers 0:30 Bike 0:30 Slow Single Unders 0:30 Pec stretch on wall (each side) PUSH PRESS 3 Dip and Holds, thumbs to shoulders [Dipping straight up and down, shoulders over hips] 3 Empty Handed Push Presses [Hips finish extending, then arms press]

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Box Step-Ups 0:30 Bodyweight Good Mornings 0:30 Straight Legged Sit-Ups 0:30 Pausing Glute Bridges DEADLIFT 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 3

CrossFit Belleville – WOD View Public Whiteboard WarmUp Ten meters of each: Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunge High Knees Butt Kickers 200m Jog 0:30 Inchworm to Push-Up Burpee Pull-Up 10 Scap Retractions 0:20 Frog Hops 5 Kip Swings 3 Burpees 1-3 Strict Pull-Ups or Rings Rows 3 Burpees

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Active Samson 0:30 Push-Up to Down Dog 0:30 Pausing Glute Bridges 0:30 Active Spiderman 0:30 Cossack Squats 0:30 Child’s Pose Overhead Squat with an empty barbell 5 Good Mornings 5 Elbow rotations 5 Back Squats 5 Snatch Grip Behind the Neck Strict Presses [Knuckles over the

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Easy Row 0:30 Active Spiderman 0:30 Knuckle Draggers 0:30 Row 0:30 Bodyweight Good Mornings 0:30 Box Step-Ups 0:30 Row 0:30 Side to Side Lunge 0:30 Pigeon Pose on a Box (left side) 0:30 Pigeon Pose on a Box (right side) 0:30 Alternating Reverse Lunges 0:30 Double

CrossFit Belleville – WOD View Public Whiteboard Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner #1 will perform the work

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Active Spiderman 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Glute Bridge walk outs 0:30 Straight legged sit-ups 0:30 Plank Shoulder taps **NO TOUCH DEADLIFTS** **with an empty barbell** 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff legged Deadlifts 5 Front

CrossFit Belleville – WOD View Public Whiteboard WarmUp 0:30 Easy Row 0:30 Knuckle Draggers 0:30 Active Spiderman 0:30 Alternating Quad Stretch 0:30 Row 0:30 Inchworm to Push-Up 0:30 Active Twisted Cross 0:30 Row **DUMBBELL HANG CLEAN & JERK** 10 Alternating Dumbbell Deadlifts 5 Dumbbell Strict Presses (a hand on each side of the dumbbell) 3

CrossFit Belleville – WOD View Public Whiteboard Weightlifting WarmUp 0:30 Easy Bike 0:30 Dive-Bombers (Updog to Down Dog) 0:30 Glute Bridges 0:30 Bike 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) **BENCH PRESS** 10 Push-ups :20 Standing PVC “Breaking the Bar” Hold [Athletes Hold PVC at eye level and engage lats] 10 Standing