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CrossFit Belleville – WOD
WarmUp
**Set 1**
10 Alternating Spiderman
10 Plank to Down Dog
**Set 2**
:30 Single Unders
10 Inch worms
10 Hand Release Push-ups
**Set 3**
:30 Double Unders or Singles
7 Wall Walks (Partial range of motion)
* No further than half way
**Set 4**
:30 Double Unders or Singles
5 Wall Walks (Full range of motion)
* Go as close to the wall as possible
Accessory Work
8 Sets:
:20 Handstand Hold
– Rest :10
Weightlifting Prep
**Set 1**
* Bar path and positioning overhead.
10 Barbell Strict Press
10 Superman Arch
**Set 2**
* Vertical torso during dip and drive. Elbows up and not drop. Pull chin out of the way.
10 Dip Drive (Barbell in Rack)
10 V-ups
**Set 3**
* Standing up out of the dip should be aggressive and snappy.
10 Push Press (Barbell)
10 Burpees over the bar
**Set 4**
* Build in weight
3 Sets x 3 Push Press (from Rack)
Weightlifting
Push Press (5 x 5)
*Lift every 2:30
*Start t first set around 70%
*Increase load across each set.
After Party
**4 Sets For Reps**
:20 Archer Push-ups
Rest :10
:20 Archer Rows
Rest :10
Cool Down
Accumulate:
1:00 Banded Shoulder Stretch / Side