CrossFit Belleville – WOD
WarmUp
**2 sets:**
:30 alternating single-leg toe touches
:30 alternating back-step lunges
:30 inchworm + push-ups
– Rest :30
**2 sets:**
5 elbow instep + reach/side
10 alternating scorpions
10 barbell RDLs
5 hand-release knee push-ups
5 hand-release push-ups
Specific Warm up
**Deadlift Review and Buildup | 12:00**
**Deadlift setup // Points of performance**
1) Heels down
2) Neutral spine
3) Arms locked out
4) Symmetrical grip just outside shoulder width
5) Shoulders slightly in front of the bar
**Progression
x 5 Empty Barbell
1) Deadlift to the knee // Knees back as the chest and bar rise together.
2) Deadlift // Knees back as the chest rises. Shave the thigh at the top. Send the hips back and reach the shoulders forward to descend.
3) Top-to-top deadlift // Down and back up quickly while maintaining all points of performance.
**3-4 sets:**
8-10 unbroken deadlifts (building to Metcon weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 10:
15 deadlifts (55/75 lb)
15 hand-release push-ups
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 10:
15 deadlifts (55/75 lb)
15 hand-release push-ups
Strength
**4 sets:**
4 strict pull-ups
3 wide-grip strict pull-ups
2 weighted strict pull-ups
* Complete all 9 reps with short rest between movements and 1:00 of rest between sets.
*10 minutes
Skill
Every 2:00 for 6 sets:
2-4 strict handstand push-ups + 2-4 kipping handstand push-ups
– Aim to always complete an equal number of strict and kipping reps each set.
– Aim to complete all 4-8 reps unbroken.
Cool Down
**2 sets:**
1:00 sit and reach
:30 doorway stretch/arm