CrossFit Belleville – WOD
WarmUp
**6 sets:**
:20 air squats
:10 up-downs
:10 PVC pass throughs
Specific Warm up
**Thruster review **
**Progression // Focus**
Empty Barbell x 5
1) Muscle clean // Open hips before pulling with arms.
2) Front squat // Full hand grip on the bar. Elbows as high as possible. The bar sits on the shoulders.
3) Push press // Little dip with an aggressive drive. Push the heels into the ground and punch the bar overhead.
4) Thruster // Elbows stay away from the thighs. Fast on the way up. Bring the bar back to the shoulders before squatting again
5) Thruster cycle rate // Pull the bar down from overhead into the front rack position. Be ready to squat as soon as the bar reaches the shoulders.
Weightlifting
Thruster (EMOM 8 x 2)
– Increase load across as many sets as possible.
Metcon (Time)
– RX –
For time:
15-12-9:
Thrusters (65/95 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
– INTERMEDIATE –
For time:
15-12-9:
Thrusters (55/75 lb)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
– BEGINNER –
For time:
15-12-9:
Thrusters (35/45 lb)
Jumping pull-ups
-Rest 5:00
12-9-6:
Thrusters
Jumping pull-ups
– Rest 5:00
9-6-3:
Thrusters
Jumping pull-ups
*25 minutes
✔ Score = total time minus 10:00 of rest.
Cool Down
**Accumulate:**
1:00 foam roll low back
1:00 foam roll quadriceps/leg