Announcements
🧈🍞 Bring a Friend Day is back next week for #NationalBestFriendsDay! All Classes, Wednesday, June 8th 🍓🥜
☀️🍔 Join Nutrition Coach Cheryl Borecky as she goes LIVE June 14th at 8PM on our Facebook Community Group to chat all things Summer! 🍔☀️
CrossFit Belleville – WOD
WarmUp
**2 sets:
:30 alternating Samson
– Rest :15
:30 lateral hand shuffle + push-up
– Rest :15
:30 wall squats
– Rest :15
Specific Warm up
**Thruster Review | 7:00**
**Progression // Focus**
1) 5 front squats // Maintain a full grip on the bar without letting the elbows touch the knees.
2) 5 wide-stance push presses // Use the legs to drive the bar overhead.
3) 5 thrusters // Hips back on the way down, chest up on the way up.
4) 5 top-to-top thrusters // Start at the top, lower to the shoulders with a :03 tempo, then immediately initiate the next rep.
Strength
Thruster (8 x 2)
* The first working set should be near 70% of an 1-rep thruster. From there, make small jumps as you build across 8 sets.
* We’re going to lift once every 2:30
* We want to build to a technically sound 2-rep max. That may mean the heaviest load lifted today is 5-10 lb under what we could get overhead.
* Barbells will be taken from the rack to work with heavier loads.
Stamina
Metcon (Distance)
6 sets:
1:20 total distance on any machine
– Rest :40 between sets. Aim for consistency across all sets.
– Your score is the total distance accumulated across the 6 sets.
Cool Down
**Accumulate:**
30 alternating scorpion stretches
1:00 piriformis stretch/side