CrossFit Belleville – WOD
WarmUp
**Set 1**
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
**Set 2**
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
**Set 3**
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs
**Toes to Bar Progression // Focus**
1) :20sec Position on the Pull-up Bar // Grip and Active hang on bar
2) :20sec Kip Swing // Fast transition between hollow and arch body positions
3) 2 Kip Swing + 2 Knees Above Hips // Knee up in the hollow position
4) 2 Kip Swing + 2 Knees-to-Armpits // Aggressive press down in the back swing, lean back, and drive knees up
5) 2 Kip Swing + 2 Knees-to-Armpits + 1 Toe-to-bar // Knees up and extend legs towards the bar
6) :20sec Multiple Toes-to-Bar // Continue to press down in the back swing of each rep
Stamina
EMOM 10
10 Burpees
Metcon
Out of control (Time)
– RX –
For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB Snatch (50/35#)
50 DB Box Step Overs (50/35#)(24/20″)
40 Alternating Single-Arm DB Snatch
30 Toes-to-Bar
– INTERMEDIATE –
For Time:
15 Toes-to-Bar
40 Alternating Single-Arm DB Snatch (35/25#)
50 DB Box Step Overs (35/25#)(24/20″)
40 Alternating Single-Arm DB Snatch
15 Toes-to-Bar
– BEGINNER –
For Time:
15 Lying Toes-to-Bar
30 Alternating Single-Arm DB Snatch (25/15#)
25 DB Box Step Overs (25/15#)(20/14″)
30 Alternating Single-Arm DB Snatch
15 Lying Toes-to-Bar
*15min Cap
Accessory Work
**3 Sets:**
12 Alternating Seated DB Strict Press
12 Box Assisted Single-Leg Squats
12 Double DB Bent Over Rows
*12min
Cool Down
1:30 Foam Roll Lower Back
1:30 Toe Touch + Reach
:45 Seated Torso Twist / Side