Announcements
🎄Our Christmas Party is back! December 11th, 2021. Have you purchased your ticket(s)?🎄
CrossFit Belleville – WOD
WarmUp
**5 Sets:**
8 Lateral Hops Over PVC
8 PVC Pass Throughs
4 Burpees
**Push Jerk Progression **
*The first two progressions are performed without the bar.
5 Reps
1) Jump and Land // Focus on moving the feet out from the jumping position to the landing position
2) Jump and Land + hands at shoulders // Focus on hip extension in the jump
3) Jump, Punch, then Land // Timing: hips extend, then arms punch straight
4) Full Movement // Hip extension and landing with arms locked out
**Box Jump **
* Focus on full range of motion at the top of the box, and make sure to start and end with feet at least hip width.
**:20 Step-ups**
**:20 Jump up + Step down**
**:20 Jump up + Jump down**
**:20 Box Jumps or Step-ups**
Weightlifting
Push Press (EMOM 12 x 2)
* Take the barbell from the floor.
* Increase load across as many sets as possible.
* Avoid max-out attempts and failed reps.
* Maintain a vertical torso during the dip and drive.
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
10 Box Jumps (24/20″)
15 Push Jerks (95/65#)
8/5 Calorie Bike
– INTERMEDIATE –
AMRAP 10:
7 Box Jumps (24/20″)
15 Push Jerks (75/55#)
8/5 Calorie Bike
– BEGINNER –
AMRAP 10:
10 Box Step-ups (20″)
10 Push Jerks (65/45#)
8/5 Calorie Bike
Cool Down
**3 Sets:**
:30 Lacrosse Ball / Foot
:30 Doorway Stretch / Side
:30 Standing Handstand Stretch / Side
​