Announcements
“We Love Our Members” BBQ is August 21st between 11am-1:30pm. There will be lots of food thanks to TruLocal and yard games! Feel free to bring your spouse, bf/gf, family, etc! PLEASE RSVP so we can prepare enough food!
CrossFit Belleville – WOD
Warm up/Mobility
Set 1:
2 Rounds:
:20 In-place Alternating Soldier Kicks
– Rest :10
:20 High Plank to Low Plank
– Rest :10
Set 2:
2 Rounds:
:20 Alternating Hamstring Stretch (Heel down, toe up, reach)
– Rest :10
:20 Alternating Reach, Roll, Lift
– Rest :10
* Focus on sitting up tall on the rower.
15 Pulls on the rower (Easy pace)
5 Push-ups
* At an 18-20 Strokes per minute pace, notice your calories/hr. It should be a lower number..
15 Pulls on the rower (18-20 Strokes per minute pace)
5 Push-ups
* At a 22-24 Strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher.
15 Pulls on the rower (22-24 Strokes per minute pace)
5 Push-ups
* At a 26-30+ Strokes per minute pace, notice your calories/hr. With the same effort as the previous set but a faster stroke rate, your pace should be even faster and the number bigger than the previous set.
15 Pulls on the rower (26-30+ Strokes per minute pace)
5 Push-ups (Workout option)
Weightlifting Prep
*8 minutes to get to your first working set weight
*Start around 50% of your 1RM
Strength
Back Squat (7 x 5)
– Lift every 2:30minutes
– Increase loading across sets
Metcon
Push and Pull (Time)
– RX –
4 Rounds For Time:
25/18 Calorie Row
25 Push-ups
– INTERMEDIATE –
4 Rounds For Time:
20/14 Calorie Row
20 Push-ups
– BEGINNER –
4 Rounds For Time:
15/10 Calorie Row
15 Push-ups
*15 minutes
Cool Down
1min Alternating Standing Figure 4 Stretch
1min Standing Hamstring Stretch / Side