Announcements
🎨 Ladies! This one is for you! Join us for a Paint Night on Friday, April 22nd with local artist Angela Jane Lavendar. $35 pp. RSVP by April 15th. Bring your own bevies and snacks to share! 🎨
We’ve partnered up with Nutrition Coach Cheryl Borecky from Move Eat Play! Interested in learning more? Chat with a coach today!
CrossFit Belleville – WOD
WarmUp
3 sets:
:20 double-knee tucks in a plank
– Rest :10
:20 good mornings (35/45 lb)
– Rest :10
:20 alternating jumping lunges
– Rest :10
Specific Warm up
X3 Empty Barbell
1) Clean deadlift // Heels down, eyes straight ahead, lumbar curve intact.
2) Muscle clean // Smooth below the knee, fast above.
3) Partial front squat // High elbows and a quarter squat. Hips go back and elbows come up.
3) Tall power clean // Shrug with a straight arm, then drop and catch. The partial squat.
4) Hang power clean // Hip extension, fast elbows, and pull under into partial squat.
Weightlifting
Hang Power Clean (7 x 3)
*Every 2:30 minutes
*Increase the load across as many sets as possible.
*Aim to start around 65-70% of 1RM
Stamina
3 sets:
800/1,000-m row
– Rest 3:00 between sets
– Try to hold the same pace across all 3 sets.
Skill
**3 sets**
20 weighted glute bridges
20 banded side steps/side
*10minutes
Cool Down
**2 sets**
:30 alternating scorpion stretch
:30 forearm stretch/side