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!
CrossFit Belleville – WOD
WarmUp
**On a 7:00 Clock**
Jumping Jacks
Front Lunge
Lateral Lunges
Side-to-Side Swing
Inchworm + Push-up
Small to Big Arm Circles
Alternating Arm Twist
Strength
Deadlift (Every 2:30min 5 x 5)
*5 Deadstop Double Overhand Deadlifts
** Increase loading as long as you can maintain unbroken deadstop reps with a double-overhand grip. Pause briefly between reps to adhere to the deadstop.
Metcon Prep
**Ring Dip Scaling Review **
* Demo the following scaling options:
1) Band-Assisted Dips
* Increase and decrease loading difficulty by increasing or decreasing band tension.
2) Leg-Assisted Dips
* Increase and decrease loading difficulty by using more or less leg.
**Box Dips and Bench Dips**
* If you choose this option, increase reps to 27-21-15
**10 minutes**
Metcon
Metcon (Time)
– RX –
For Time:
21-15-9
Deadlifts (275/185#)
Strict Ring Dips
– INTERMEDIATE –
For Time:
21-15-9
Deadlifts (185/125#)
12-9-6
Ring Dips
– BEGINNER –
For Time:
21-15-9
Deadlifts (95/65#)
Box Dips
*10 minutes
Cool Down
**3 Sets:**
:30 Couch Stretch / Side
:45 Sit and Reach Stretch