Announcements
🍂 “Tips to get you back into your Nutrition Routine this Fall” Join Coach Cheryl Borecky Tuesday, August 30th at 8PM on our Facebook Community Page for her next LIVE chat! 🍂
CrossFit Belleville – WOD
WarmUp
**10 meters of each:**
Knuckle Draggers
Cradle Stretch
Walking Active Samson
Alternating Quad Stretch
Side to Side Lunge
High Knees
Butt Kickers
200m Jog
**DEADLIFT**
0:30 Pausing Glute Bridges
5 Single leg Glute Bridges (each side)
**with an empty barbell**
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Press
0:15 Stiff Legged Deadlifts
0:15 Front Squats
**get one light set of plates on the bar**
5 Dead stop Deadlifts, Pausing at the top
[Check set-up (high/low hips) and full hip extension at finish]
Weightlifting
Deadlift (Build to a Heavy Set of 5)
*15 minutes
Specific Warm up
**DOUBLE UNDERS**
0:20 SIngle Unders
20 Penguin Hops
20 Double Unders
**HANG DUMBBELL SNATCHES**
10 Alternating dumbbell Deadlifts
5 Dumbbell Hang High Pulls
[keep the DB close, “Zip up your jacket”]
10 Hang Dumbbell Snatches (5 each side)
Metcon
Peekk-a-Booo (AMRAP – Rounds and Reps)
AMRAP 13:
Buy-In: 1,000 Meter Run
With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches (50/35)
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
…
Add 10 Dumbbell Hang Snatches Each Round
Cool Down
1:00 Pec Stretch on Wall (each side)