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CrossFit Belleville – WOD
WarmUp
0:30 Jumping Jacks
0:30 Plank Shoulder Taps
0:30 Cossack Squats
0:30 Single Unders
0:30 Pigeon Pose (right side)
0:30 Pigeon Pose (left side)
**OVERHEAD SQUAT**
**with an Empty Barbell**
5 Good Mornings
5 Elbow Rotations
5 Pausing Back Squats (0:01 below parallel)
5 Snatch Grip Behind the Neck Strict Presses
5 Snatch Grip Stiff Legged Deadlifts
3 Pausing Overhead Squats
[Externally rotate the shoulders, Inside of the elbows to the ceiling”
3 Pausing Overhead Squats
[Full foot on the floor, knees over toes]
4 Overhead Squats
[Sound Hip Function, Hips finish through]
**DUMBBELL HANG SNATCHES**
10 Alternating Dumbbell Deadlifts
[Establish the hang position]
3 Dumbbell Hang High Pulls (right side)
3 Dumbbell Hang High Pulls (left side)
[Get tall, then pull, dumbbell stays close]
3 Single Dumbbell Strict Press (right side)
3 Single Dumbbell Strict Press (left side)
[Overhead position finishes bicep to ear, no flared ribs]
5 Dumbbell Hang Snatches (right side)
5 Dumbbell hang Snatches (left side)
**DOUBLE UNDERS**
0:20 Single Unders
20 Penguin Hops
20 Double Unders
Weightlifting
Overhead Squat (5 x 4)
*Lift every 2 minutes
*From the rack
*Same weight for all sets
*70-75% of 1 RM
Metcon
Starting over (AMRAP – Rounds and Reps)
AMRAP 15:
15 Overhead Squats (95/65)
30 Dumbbell Hang Snatches (50/35)
60 Double Unders
*Score = Rounds + Reps
L2: 75/55, 35/25
L1: 45/35, 25/15
Cool Down
1:00 Calf Stretch on Post (each side)