CrossFit Belleville – WOD
WarmUp
1) 5 Jump and Land (Hands at Sides) // Hip Extension and Footwork
2) :20 Single Unders / Rest :20 / :20 Singles Unders
3) 5 Jump and Land (Hands at Shoulders) // Hip Extension and Torso Position
4) :20 Double Unders / Rest :20 / :20 Double Unders
5) 5 Jump, Punch, and Land with Arms Extended Overhead // Timing
6) :20 Double Unders / Rest :20 / :20 Double Unders
7) 5 Push Jerk with DBs (Lighter than workout weight) // Timing and pushing against the DB’s into the partial squat.
Then w/ an empty Barbell
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
Then
8 minutes to get to 70% of 1 RM
Weightlifting
Shoulder Press (EMOM 5 x 1Rep)
5 Sets For Load
1 Strict Press (start at 70%)
…then
1 Set For Reps:
1:00 Max Unbroken Strict Press (75%)
Metcon
Wait (Time)
– RX –
3 Rounds For Time:
25 DB Push Jerks (50/35#)
50 Double Unders
25 Weighted Step-ups (24/20″)(50/35)
50 Double Unders
– INTERMEDIATE –
3 Rounds For Time:
25 DB Push Jerks (35/20#)
25 Double Unders
25 Weighted Step-ups (24/20″)
25 Double Unders
– BEGINNER –
3 Rounds For Time:
20 DB Push Jerks (15/10#)
60 Single Unders
20 Step-ups
60 Single Unders
*15 minutes
After Party
EMOM 12:
Minute 1 | 5 Box Step-offs (each leg)
Minute 2 | 5 Box Jumps For Height
Minute 3 | 5 Box Jumps From Seated
Cool Down
Accumulate:
1:00 Foam Roll Quads
1:00 Foam Roll Lower Back
1:00 Foam Roll Calves