CrossFit Belleville – WOD
WarmUp
* This shoud take no longer then 5:00.
**1 set**
1:00 foam rolling upper and mid-back
1:00 foam rolling each lat (right and left side )
:30 foam rolling each calf (left and right side)
Then
**3 rounds:**
Bike 400-m
15 PVC pipe overhead squats
Specific Warm up
**Snatch Progression
x 5
1) Deadlift // Set-up: heels down, shoulders in front of the bar, visible lumbar arch.
2) Deadlift to Mid-thigh // Midthigh position: heels down, shoulders in front of the bar.
3) Deadlift and Shrug // Keep the bar close and keep arms straight.
4) Muscle Snatch // Keep the bar close and punch hard overhead.
5) Overhead Squat // Arms locked out and the full range of motion squat.
6) Hang Squat Snatch // Full extension before the squat.
7) Snatch // Full extension before using the arms
Metcon Prep
*8 minutes to build up to metcon barbell weight and box height
Metcon
21.5 Quarterfinals (Time)
– RX –
9-6-3 reps for time:
Snatches (135/185 lb)
Burpee box jump-overs (24/30 in)
– INTERMEDIATE –
9-6-3 reps for time:
Snatches (95/135 lb)
Burpee box jump-overs (24/30 in)
– BEGINNER –
9-6-3 reps for time:
Snatches (55/75 lb)
Burpee box step-overs (12/20 in)
*7 minutes
Weightlifting
Post workout
* Have a few minutes rest after the Metcon, before starting. No more than 5:00.
* This session is about getting comfortable with the weight you just used and getting more reps at it. If you crushed the weight in the workout and moving well, you can add more weight.
* DO NOT advance in weight if the lift doesn’t look smooth.
Snatch (Every 90 sec x12 sets x 1)
*Squat
*- Increase load across as many sets as possible.
Cool Down
Accumulate:
30 alternating scorpion stretches
1:00 piriformis stretch/side