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CrossFit Belleville – WOD
WarmUp
**1 set:**
:30 row (easy)
:30 row (moderate)
:30 row (hard)
5 inchworm + push-up
5 elbow instep + reach/side
10 alternating reach in bottom of squat
:30 air squat w/ :01 hold at the bottom
:30 row (easy)
:30 row (moderate)
:30 row (hard)
Specific Warm up
Thruster review
Empty Barbell x 5
1) Front squat // Heels down with a full grip on the bar.
2) Push press // “Pop” the bar off the shoulder with the legs (timing).
3) Thruster // Heels down at the bottom, full extension at the top.
4) Top-to-top thruster // Arms lower fully to the shoulders, then squat. Hips and knees fully extend on the way up, then press. All in one motion.
Weightlifting
Thruster (7 x 3)
*Lift every 90sec
*Primer for the metcon thruster, not to build to a true heavy set of the complex.
*Increase loading across as many sets as possible.
*From the floor
Metcon
Cool Down
**Accumulate:**
30 alternating scorpion stretches
1:00 piriformis stretch/side
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
*16 minutes