CrossFit Belleville – WOD
WarmUp
**AMRAP 8:**
5/8-cal. Bike
10 PVC pass-throughs
15 hollow rocks
:15 wall-facing handstand hold
**Strict Handstand Push-up Review
**Progression **
1) Pike push-up x 5 // Reach the head forward of the hands at the bottom, stretch the shoulder at the top.
2) Handstand hold x :30 // Press the hands into the floor to slide the heels up the wall (active shoulders).
3) Handstand push-up negative x 5// Practice holding the last two inches before the head touches.
4) Tripod hold x :30// Head and hands make a triangle, balance on the head. Look straight and not up.
5) Strict handstand push-up x ? // Lower into the tripod position and tap your head and immediately press back up. While pressing back up, push head through shoulders.
Skill
**EMOM 7:**
2 wall walks
Weightlifting
Every :30 x 12 sets:
1 power snatch + 1 hang squat snatch
– Perform complex unbroken
– Hold a comfortable weight across all sets — around 50% of your 1-rep max.
Metcon
Metcon (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
9/12 Bike Cal
10 strict handstand push-ups
– INTERMEDIATE –
AMRAP 10:
9/12 Bike Cal
5 box assisted pike push-ups
– BEGINNER –
AMRAP 10:
6/9 Bike cal
10 push-ups
Cool Down
**2 sets:**
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)