Announcements
🎄Our Christmas Party is back! Save the date – December 11th, 2021🎄
🎯 Goal Review Sessions are back! Have you booked yours? 🎯
❄️ Built for the W I L D ❄️ Our Winter Apparel has been released! Pre-Orders are due Friday Nov 12!
PRE-ORDERS DUE THIS FRIDAY! ❄️ Built for the W I L D ❄️ Winter Apparel Orders are now LIVE
CrossFit Belleville – WOD
WarmUp
**On a 6:00 Clock**
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (bar or PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squat Therapy Squats
Weightlifting Prep
**Back Squat Loading | 12:00**
**Points of Performance Focus**
1) Initiate each squat by pushing the hips back and down
2) Maintain full range of motion, clearly below parallel
3) Keep weight back to keep heels down
*Build to 70-75% of 1RM
Weightlifting
Back Squat (5 x 5 @70-75%)
*Lift every 2:30 minutes
Stamina
500m Bike
400m Bike
300m Bike
200m Bike
300m Bike
400m Bike
500m Bike
– Rest 1:00 between all intervals.
*12 minutes
Skill
3:00 L-Sit
– Every time you break perform 12 barbell bent over rows
*8 min