CrossFit Belleville – WOD
WarmUp
0:30 Active Samson Stretch
0:30 Knuckle Draggers
0:30 Box Step-Ups
0:30 Bodyweight Good Mornings
0:30 Straight Legged Sit-Ups
0:30 Pausing Glute Bridges
DEADLIFT
with an empty barbell
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Presses
0:15 Stiff Legged Deadlifts
0:15 Front Squats
3 Deadlifts, Holding in Set-Up Position each time
[Bar staying close, Lats turned on]
3 Deadlifts
[Shoulders just in front of the bar at all times until the finish]
Strength
Deadlift (Find a heavy 3 )
*15 minutes
Specific Warm up
REVERSE LUNGES
4 Pausing Reverse Lunges
[Hold athletes knee to the floor, Chest high, front knee over toes]
0:30 Reverse Lunges
TOES TO BAR
0:30 Hollow Hold
0:30 Superman Hold
5 Kip Swings
[Find the same positions from the floor, in sequence, Hollow, Arch, Hollow Arch…]
5 Hanging Knee Raises
5 Kipping Knees to Chest
5 Toes to Bar
BOX JUMPS
8 Box Step-Ups (4 each side)
4 Box Jumps 24″/20″
4 more Box Jumps at workout height
Metcon
Bend Don’t Break (Time)
5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps (30″/24″)
10 Deadlifts (225/155)
*25 min
Cool Down
1:00 Couch Stretch (each leg)