CrossFit Belleville – WOD
WarmUp
**1 set:**
:30 single-unders
:20 step back lunges + high knees/leg
5 elbow insteps + hamstring stretch/leg
**1 set:**
:15 left-leg single-unders
:15 right-leg single-unders
:30 box step-overs
:30 air squats
**1 set:**
:30 doubles
:30 box jump-overs
:30 counter-balance squats
– Use a 10-15-lb plate for the squats
Strength
5 sets:
Every 2:30min
8 deficit deadlifts (2-3in/35lbs plate)
– Use 50-60% of 1-rep standard deadlift
Metcon
Metcon (Time)
– RX –
5 rounds for time:
63 double-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (75/115 lb)
– Athletes must step down from the top of the box.
– INTERMEDIATE –
5 rounds for time:
1:00 double-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (65/95 lb)
– Athletes must step down from the top of the box.
– BEGINNER –
5 rounds for time:
63 single-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (75/115 lb)
– Athletes must step down from the top of the box.
*18 minutes
Midline
**2 sets:**
1:00 hip extensions
Max-effort L-sit hold
– Rest :30-1:00 between movements.
Cool Down
**2 sets:**
:45 couch stretch/side
1:00 standing straddle stretch