CrossFit Belleville – WOD
WarmUp
**2 sets:**
:45 jump rope
10 scorpion stretches
10 RDLs
10 bent-over rows
10 shoulder presses
5 scap pull-ups w/ a pause at the top and bottom
– Use an empty barbell for the RDLs, rows, and presses.
Specific Warm up
**Pull-up Review / 5 min
**Progression // Focus**
1) 10 kip swings // Imagine shaking the bar back and forth with the feet pointed straight at the ground.
2) 3 kip swings + 3 kips // 3 small shakes of the bar and then 3 big shakes.
3) 1-5 strict pull-ups // Pull the hands and elbows straight down to the ground to elevate the body.
4) 3-5 kipping pull-ups // Combine the kip swing and strict pull-up by aggressively pulling the bar down to the floor.
**Clean and Jerk Review
**Progression // Focus** / 7 min
Empty Barbell
1) Power clean x3 // Slow pull below the knee, jump and land off and on the heel
2) Push jerk x3 // Jump high (hip extension) and punch fast.
3) Clean and jerk x3 // Pause in the receiving position of the clean, then initiate the jerk.
**Sit up Review / 3 min
1) Feet butterfled
2) Shoulders touch the ground
3) Shoulders come in front of hips and touch past the toes
Metcon
Metcon (Time)
– RX –
2 rounds for time:
50 pull-ups
15 clean and jerks (95/135 lb)
75 sit-ups
– INTERMEDIATE –
2 rounds for time:
25 pull-ups
15 clean and jerks (65/95 lb)
75 sit-ups
– BEGINNER –
2 rounds for time:
20 jumping pull-ups
10 clean and jerks (55/75 lb)
40 sit-ups
*22 minutes
Cool Down
**3 sets:**
:30 doorway stretch/side
:30 banded shoulder stretch/side