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CrossFit Belleville – WOD
WarmUp
**3 Sets:**
:30 Step ups
:30 PVC Pass Throughs
:30 Alternating Overhead Lunges (PVC)
:30 Ring Rows
**Athletes should perform 5 step-ups, depth jumps, or box jumps between each pull-up progression.**
**:30 Pull up Progression **
1) Position on the Pull-up Bar // Grip and active hang on bar
2) Kip Swing // Fast transition between hollow and arch body positions
Aggressive press down and rapid close of the hips
3) 2 Kip Swings + 2 Pull-up // pull chin over bar , Push away from the top of the pull-up
Strength
EMOM 10
3 Weighted Strict Pull-ups
or
:30 Band-Assisted Strict Pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups
– INTERMEDIATE –
AMRAP 7:
7 Box Jumps (24/20″)
7 Pull-ups
– BEGINNER –
AMRAP 7:
8 Box Step-ups (24/20″)
7 Ring Rows
Strength
Deadlift (Every 2 minutes)
3 Deadlifts (60%)
3 Deadlifts (67.5%)
3 Deadlifts (72.5%)
3 Deadlifts (72.5%)
3 Deadlifts (72.5%)
Then,
1:00 max unbroken deadlifts (72.5%)
Cool Down
3 Sets:
:30 Calf Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Foam Roll Quads