CrossFit Belleville – WOD
WarmUp
** AMRAP 8:**
:30 High Knees
5 cuban press (PVC)
10 single leg romanian deadlift /leg (DB)
5 Inchworm w. push up
Specific Warm up
**DB Snatch Cycling**
**Set-up**
1) Hips higher than knees but lower than shoulders.
2) Chest up.
3) Opposite hand off to the side.
**Progression**
1) 4 DB snatches, each arm // chest up and pull through the shoulder
2) 8 alternating DB snatches // lower to the floor, then switch hands
3) 8 alternating DB snatches // lower to the front rack, then switch hands.
4) 8 alternating DB snatches // switch hands straight from overhead. Cue your athletes to think of clapping overhead.
Stamina
20 sets :
:20 Shuttle run x 10m
– Rest :10
Metcon
Metcon (Time)
– RX –
5 rounds for time:
2 legless rope climbs
20 alternating DB snatches (45/65 lb)
– INTERMEDIATE –
5 rounds for time:
2 rope climbs
20 alternating DB snatches (35/50 lb)
– BEGINNER –
5 rounds for time:
4 pull-to-stands
20 alternating DB snatches (15/25 lb)
*18 minutes
Midline
**Post-workout:**
Accumulate:
50 knees-to-elbows on the rope
*7 minutes
Cool Down
**3 sets:**
20 banded pull-aparts
1 minute wrist extension stretch