CrossFit Belleville – WOD
WarmUp
0:30 Alternating Quad Stretch
0:30 Mountain Climbers
0:30 Glute Bridges
200 Meter Easy Run
Empty Barbell
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
5 Deadlifts
First break from the top of each rep is hips back
5 Super Light Weight No-Touch Deadlifts
(NOT RDLs. Hips still sink after bar passes the knee. About 1 inch off ground)
Strength
No Touch Deadlift (5 x 4)
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.
*Start at about 65-75% of 1RM of Deadlift
*Load up to a heavy 4
*Lift every 2 minutes
Metcon
Dead & Gone (Time)
21-15-9:
Deadlifts (225/155)
200 Meter Run
Double Dumbbell Push Jerks (50s/35s)
200 Meter Run
L2: 185/135, 35s/20s
L3: 155/105, 25s/15s
*18 minute Cap
After Party
3 Sets of 12 Reps:
A. “Lu” Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)
*10 minutes
Cool Down
1:00 Twisted Cross/side