CrossFit Belleville – WOD
WarmUp
**2 sets:**
:30 jumping jacks
:30 unweighted good mornings
1:00 shoulder tap (x2) + push-up
**2 sets:**
2 Samson stretches w/ a :10 hold on each
10 RDLs
5 left-arm windmills
5 right-arm windmills
– Use a light DB or KB for the RDLs and windmills.
Specific Warm up
**KB Swing Review
**Points of performance**
1) Heels drive through the ground.
2) Knees are soft as the hips pull back and the chest pushes forward, but the knees shouldn’t flex forward.
3) Chest stays high during the down swing.
4) Arms return to the hips and THEN the hips hinge.
**Burpee Review
**Points of performance**
1) Chest touches the ground/shoulders below the elbows.
2) Step down and step up are considered Rx’d, but jumping is faster.
3) Feet must jump directly over the KB with the handle vertical.
4) Both feet must jump (leave the ground) at the same time.
Metcon
Metcon (Time)
– RX –
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (16/24 kg)
– INTERMEDIATE –
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (12/16 kg)
– BEGINNER –
5 rounds for time:
12 burpees over kettlebell
12 KB swings to shoulder height (8/12 kg)
*12 minutes
Strength/Skill
For load and quality:
40 GHD hip extensions
40 weighted side bends (right)
:60 GHD hip extension hold
40 weighted side bends (left)
*15 minutes
Accessory Work
On a 5min clock
Max Turkish get-ups w. KB
Foam Party
**Accumulate:**
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves