CrossFit Belleville – WOD
Weightlifting
WarmUp
0:30 Easy Bike
0:30 Dive-Bombers (Updog to Down Dog)
0:30 Glute Bridges
0:30 Bike
0:30 Pigeon Pose (right side)
0:30 Pigeon Pose (left side)
**BENCH PRESS**
10 Push-ups
:20 Standing PVC “Breaking the Bar” Hold
[Athletes Hold PVC at eye level and engage lats]
10 Standing PVC “Bench”/Horizontal Press
[Assess bar path, eye level to sternum]
3 Pausing PVC Bench Press Hold athletes in setup
[Assess planted feet, glutes/shoulders set and on the bench]
5 Pausing Coach Led Empty Barbell Bench press
[Pause at start & at chest]
5 Bench Presses
Bench Press (5 x 2)
*Lift every 90sec
*Same weight for all sets
*75-80%
Metcon
Put it in reverse (AMRAP – Rounds and Reps)
AMRAP 12:
2-4-6-8-10….
Hand Release Push-ups
Bike Calories
Dumbbell Front Rack Reverse Lunges (50s/35s)
After Party
EMOM 8
Min 1: 8 Toes to Bar
Min 2: 16 Alt DB Snatch
Cool Down
1:00 Couch Stretch (each side)