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CrossFit Belleville – WOD
WarmUp
0:30 Bike
0:30 Knuckle Draggers
0:30 Bike
0:30 Squat to Stand
0:30 Bike
0:30 Pausing Glute Bridges
**NO TOUCH DEADLIFT**
**with an empty barbell**
0:30 Good Mornings
0:30 Slow Elbow Rotations
0:15 Back Squats
0:15 Stiff Legged Deadlifts
5 Hang Cleans, Pausing in Catch Position
[Hips back, Elbows through]
3 No Touch Deadlifts
[Deadlift bar to pockets, Each rep begins and ends at the top of a conventional deadlift]
**with a light weight on the bar (one set of plates)**
5 No Touch Deadlifts
[ From the top, down until plates are 1 inch off the floor then stand]
Strength
No Touch Deadlift (5 x 3)
These are NOT RDLs. The hips should still sink after the bar passes the knees. Lower bar to 1 inch off the ground, then come back up to a full stand.
*Every 2 minutes
*Build up in weight
Metcon Prep
**HANG CLEANS**
**Get workout weight on the bar**
9 Hang Cleans
[Athletes goal should be 9 in 2 sets or less]
**AIR SQUATS**
0:15 Squat Hold
[Depth, Knees tracking over toes]
10 Air Squats
[finishing with hips fully extended]
Metcon
Brake Pads (Calories)
5 Rounds x AMRAP 3:
9 Hang Power Cleans (95/65)
45 Air Squats
Max Calorie Bike
Rest 1 Minute Between Rounds
*Score = Total calories on the bike
Cool Down
1:00 Pigeon Pose (each side)