CrossFit Belleville – WOD
Warm up/Mobility
:30 Bodyweight Good Mornings
:30 Inchworm to Push-up
:30 Glute Bridges
Run through this sequence 3 times:
Hold at Deadlift Set-up Position
Pull to below the knee and hold
Pull to above knee and hold
Pull to mid-thigh and hold
Stand & Finish
Lower to mid-thigh and hold
Lower to above knee and hold
Lower to below knee and hold
Lower to set-up position
5 Deadlifts
2 Sets of 8
1st Set – Light
2nd Set – Moderate
Strength
Deadlift Games (Every 3 min)
DEADLIFT 9-7-5-3-5-7-9
Goal: Lift heavy for the given reps. We do not need to push for a 3RM, but if it happens, fantastic!
Maintain a double overhand grip today. No mixed grips!!
Build in load through the set of 3. Then try to lift more on the second sets of 5-7-9 than in the first sets.
Our heaviest lift should be the set of 3
**Challenge for the day: Try to use the same weight we used on our set of 3 on our second set of 5**
Metcon
Hold On (Time)
**In Teams of 2:**
200 Push Ups
*Partition as Needed*
While one partner works the other holds two Kettlebells (70/55)*
*12 Minutes
Cool Down
1 Min Pigeon (each Side)
1 min Up Dog