CrossFit Belleville – WOD
Warm up/Mobility
On a 2:00 Clock:
30 Jumping Jacks
20 Mountain Climbers
10 Air Squats
5 Burpees
Then
10 PVC Pass Throughs
10 PVC Around The World
10 PVC Overhead Squats
10 PVC Strict Press and Reach
Gymnastics
Strict HSPU EMOM (AMRAP – Reps)
EMOM 12:
Odd minutes – 50 Double Unders
Even minutes – Max Strict HSPU
Score is total number of Strict HSPU completed.
How To:
**Rope Climb Progressions**
Grip Strength
:05 Hang
Jump up + :05 Hang
**1:00 Grip & Pull Strength Practice:**
Hang + Pull-Up
Hang + Knees-to-Elbows
2:00 Rope Clamp Practice (Spansh/J-Hook)
1:00 Clamp to Stand Practice
[How to descend safely]
2:00 Rope Climb Practice – Athlete practice the Rope Climb and their variation
*12 Minutes
Metcon
Cheeky Monkey (AMRAP – Rounds and Reps)
Partner Workout
15:00 AMRAP:
50 Double Unders
2 Rope Climbs (15ft)
*The “resting” partner will hold a 45-lb plate while the other partner completes a round. All genders hold a 45-lb plate
*Partners must complete full rounds
Cool Down
:30 Wrist Stretch
1:00 Banded Lat Stretch (each side)
1:00 Couch Stretch (each side)