Announcements
🥂 Our Mother’s Day WOD + Mimosas is back May 8th! If you are a mom, have a mom, know a mom, then come celebrate with us! 🥂
CrossFit Belleville – WOD
WarmUp
**Muscle-up Transition & Jump Rope Practice |**
* Spend :20 on each set with the jump rope. Spend 1:00 on each ring progression.
**Progression // Focus**
1) False-grip ring row // Maintain the false grip
2) Single-unders
3) Jumping ring dip or ring dip // Full range of motion
4) Right-leg only single-unders
5) Leg-assisted muscle-up transition // Use the legs to assist
6) Left-leg only single-unders
7) Leg-assisted muscle-up transition // Make sure rings touch low on the chest before the transition
8) Double-unders or single-unders
9) Leg-assisted muscle-up transition // Increase difficulty by walking the feet out little by little
10) Double-unders or single-unders
Specific Warm up
**Wall-Ball Shot and Muscle-up Practice |**
**Progression // Focus**
1 set:
10 wall-ball front squats (facing target) // Focus on pulling yourself down to the bottom of the squat.
:30 kipping swings on rings // Focus on maintaining a tight powerful kip.
10 wall-ball push presses (throw to target) // Focus on a short shallow dip with an aggressive drive.
:30 muscle-up attempts or scaling option // Work on the movement you will be performing in the workout.
10 wall-ball shots // Focus on sending your hips back and down while keeping the ball up and close to the body.
:30 muscle-up attempts or scaling option // Work on the movement you will be performing in the workout.
10 wall-ball shots // Focus on pulling yourself down into the next rep. Don’t collapse into the next squat.
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
– INTERMEDIATE –
AMRAP 14:
7 chest-to-bar pull-ups
50 wall-ball shots (10/14 lb)
100 double-unders
– BEGINNER –
AMRAP 14:
7 muscle-up transitions
30 wall-ball shots (6/10 lb)
60 single-unders
Skill
**3 sets**
Max-reps strict ring pull-ups
– Rest 2:00 between sets.
– Aim for 5-10+ reps on each set.
– Scale to a banded ring pull-up or a ring row.
Cool Down
**2 sets**
:30 couch stretch/leg
:30 standing calf stretch/leg