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
0:30 Easy Row
0:30 Active Samson Stretch
0:30 Knuckle Draggers
0:30 Easy Row
0:30 Calf Stretch on Post (left side)
0:30 Calf Stretch on Post (right side)
0:30 Pigeon Pose on Box (left side)
0:30 Pigeon Pose on Box (right side)
**BOX JUMP**
0:30 Low Box, Step-Ups
5 Higher Box Jumps
5 Workout Height Box Jumps
**POWER CLEAN**
**with an empty barbell**
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats
3 High Hang Power Cleans (from the pockets)
[Fast Elbows through, pull the barbell to the shoulder]
3 Hang Power Cleans (above the knee)
[Hips Extend then arms pull]
3 Power Cleans, Pausing in the catch position
[Close bar path, Hips back in catch]
**Take 5:00 to find workout weights, hit the heaviest then get starting weight on the bar**
Metcon
Powerless (AMRAP – Reps)
5 Rounds x AMRAP 3:
21/15 Calorie Row
9 Box Jumps (30″/24″)
Max Power Cleans
Rest 1:30 Between Rounds
Round 1: (95/65)
Round 2: (135/95)
Round 3: (155/105)
Round 4: (185/135)
Round 5: (225/155)
*Score = Total Power Cleans
After Party
3 Sets:
3 Strict Deficit Handstand Push-ups
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Rest 2 Minutes Between Sets
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Cool Down
1:00 Couch Stretch (each side)