Announcements
💥Calling all Kids 6-13! Our Spartans Program is starting September 14th, 2021! Register online NOW!💥
CrossFit Belleville – WOD
WarmUp
:30sec
Alternating elbow to instep
High Knees
Soldier Kick
Jumping Jacks
Alternating Cossack Squat
High Knees
Alternating Hamstring Scoop Stretch
Jumping Jacks
Alternating Knee Hug
High Knees
Up-Down
Jumping Jacks
Broad Jump
High Knees
Technique
Snatch Practice
**Set 1**
10 Snatch Grip Deadlift //Flat back and raise the shoulders with the hips.
100m Run -Slow
**Set 2**
10 Snatch Deadlift + Shrug // Stand up first before shrugging the shoulders.
100m Run – Moderate
**Set 3**
10 Partial Overhead Squat // Press up in to the bar as you send your hips back and down.
100m Run – Fast
**Set 4**
10 Hang Power Snatch // Jump, keep the bar close to your body, and then land in a partial overhead squat.
100m Run – Faster
**Set 4**
10 Power Snatch //Jumping before pulling with the arms.
100m Run // Pace you are going to use in the workout.
Metcon
Run (4 Rounds for time)
– RX –
4 Rounds For Time:
800m Run
– Rest 2:00
– INTERMEDIATE –
4 Rounds For Time:
600m Run
– Rest 2:00
– BEGINNER –
4 Rounds For Time:
400m Run
– Rest 2:00
*24 min
Cool Down
**2 Sets:**
:30 Seated Reach Stretch in Straddle
:30 Rocking Calf Stretch / Side