cheryl

CrossFit Belleville – Competitor’s Club View Public Whiteboard Metcon Engine Building 3 (Time) 3rounds x 10min 12 cal Bike 50 Walking Lunges 30 Burpee Box Jump overs 12 Cal Row

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets** :30 jump rope 8 Cossack squats 8 over the fence 8 DB RDLs (light) 8 DB strict presses (light) 8 Step Ups 8 Up Downs Open Prep 4 sets for reps: :20 Double Unders :40 Rest EMOM 8: 8 box-facing burpees (20/24 in) Metcon Metcon

CrossFit Belleville – WOD View Public Whiteboard WarmUp **AMRAP 6** 10 alternating Spiderman stretch 10 leg swings (across the body)/leg 10 alternating reverse lunges 5 squat therapy reps (use wall) Specific Warm up **Squat Clean Progression **Progression X 3 Reps/ Empty Bar 1) Deadlift // Setup: Heels down, shoulders in front of the bar, visible

CrossFit Belleville – Little Spartans View Public Whiteboard Warm-up Everybody’s It- Fitness Dodgeball Circle up: 2 rounds , 10-15 reps – Samson stretch – PVC pass throughs – PVC overhead squat – Sit ups – Supermans – Push ups (knee or wall) Gymnastics EMOM Odd: 1 Rope climb attempt or 2 rope pulls Even: 6

CrossFit Belleville – WOD View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips*8 minutes Gymnastics Rope Climb/Pistols (No Measure) EMOM 12 ODD: 1 Rope Climb EVEN: 6 Pistols Metcon Metcon (Time) Option 1: 800/1,000-m bike Rest 1:00

CrossFit Belleville – WOD View Public Whiteboard WarmUp EMOM Warm-Up (No Measure) 6 min: 6 WallBall 5 Push ups 4 Medball Cleans Specific Warm up **Deadlift Progression **Setup** 1) Hands at shoulder width 2) Feet between hips and shoulder width 3) Shoulders slightly in front of the bar 4) Arch chest up to maintain lumbar

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (Time) – RX – 3,000/2,100-m bike 75 KB swings (70/55) 1,000/800-m row 60 wall-ball shots (20/14 lb) 40 Burpees 45 pull-ups 100 Double unders 30 Snatches (115/75) *30 minutes

CrossFit Belleville – WOD View Public Whiteboard WarmUp **4 sets** :20 jumping jacks – Rest :10 :20 burpees – Rest :10 Skill **EMOM 5** 3 wall walks Metcon Prep **Handstand Hold Practice 30 sec each 1) Plank hold // Tight core and actively pressing into the floor. 2) Pike hold // Bring feet as close

CrossFit Belleville – Competitor’s Club View Public Whiteboard WarmUp :45 Bike 10 Samson 10 Cossack Squats :45 Russian Baby Maker :45 Row 10 Squats 10 Situps 5 Cook Squats :45 Skipping 10 PVC Pass throughs 10 Arm Swings 5 Burpees Weightlifting Power Snatch (EMOM 12 x 2) Metcon Engine (Time) 3 Rounds: 40/30 Calorie Assault

CrossFit Belleville – WOD View Public Whiteboard WarmUp **2 sets** :30 toe-touches :30 mountain climbers :30 of 2 shoulder taps + 1 push-up :30 PVC pass throughs – Rest :30 between sets. Specific Warm up **Overhead Squat, Snatch Balance, and Hang Snatch Review 5 Reps with Empty BB 1) Overhead squat // Below parallel, hips