Open for Discussion

CrossFit Belleville – WOD

View Public Whiteboard

WarmUp

On a 8:00 Clock

20 Arch Rocks

20 Hollow Rocks

10 Alternating Single-Leg Box Squats

Weightlifting Prep

**1 Set x 7 Reps, empty barbell**

**3 Sets x 5 Reps, increasing weight**

**1 Set x 7 Reps, moderate weight or desired starting weight**

*10 minutes

Weightlifting

Back Squat (10-5-3-1-1-1-3-5-10)

1) 10 reps = 60%+

2) 5 reps = 70%+

3) 3 reps = 80%+

4) 1 rep = 90%+

* Try to lift heavier in the back half of the workout or at least the same weight as the front half of the workout. Singles in the middle of the workout should not be PR attempts.

* Lift every 2:30 minutes

Stamina

3 Sets:

50 Unbroken Wall Balls

– Rest as needed between sets, however max rest is 3 minutes

*15 minutes

Cool Down

**2 Sets**

:30 Couch Stretch / Side

:30 Pigeon Stretch / Side