CrossFit Belleville – WOD
WarmUp
:30 Shoulder Taps // Supporting arm remains straight
:30 Push-ups // Focus on full range of motion.
:30 Slow Air Squats // Reach arms up as high as possible and keep heels down.
:30 Bear Crawl // Arms and legs stay straight, hips are higher than the shoulders
:30 Slow Air Squats // Push knees out hard by pushing pinky to into the ground
**Wall Walk/Muscle Clean Review**
Focus on control in wall walks and keeping the elbows as high as possible in the muscle clean complex.
**3 Sets:**
2 Wall Walks
5 Muscle Clean + 3 Front Squats (Barbell)
1)5x Hang Power Clean // Elbows high, land in partial squat.
2)5x Front Squat // Elbows lead the way out of the bottom of the squat.
3)5x Hang Squat Clean // Elbows lead the way out of the bottom of the squat.
4)5x Squat Clean // Full hip extension
Weightlifting
Clean (EMOM 10)
*Build to a heavy Clean
Metcon
Squat Default (AMRAP – Rounds and Reps)
– RX –
AMRAP 16:
6 Front Squats (205/145#)
6 Deficit Handstand Push-ups (3″)
– INTERMEDIATE –
AMRAP 16:
6 Front Squats (135/95#)
6 Handstand Push-ups
– BEGINNER –
AMRAP 16:
6 DB Front Squats (35/25#)
6 Push-ups
Active recovery
3 Sets:
:30 Thread the Needle / Side
10 A-T-Y Drill (Standing)