CrossFit Belleville – WOD
WarmUp
**2 sets:**
:30 mountain climbers (fast)
– Rest :10
:30 good mornings (PVC)
– Rest :10
:30 overhead squats (PVC)
– Rest :10
Metcon Prep
**Deadlift points of performance // **
Light weight
1) Setup // Heels down, lumbar arched, and shoulders in front of the bar.
2) x 3 Straight bar path // Bar is always in contact with every part of the legs.
3) x 3 Constant torso angle and bar path // Knees pull back as the chest and bar rise at the same rate.
4) x 3 Active shoulders // Shoulder blades are neither slumped forward nor excessively pulled back, but stable in a neutral position.
5) x 3 Drive through the heels // Heels stay connected to the ground through 100% of the lift.
*6 minutes to build up to Metcon weight
Metcon
Metcon (Time)
– RX –
For time:
20/27-cal. Bike
27 deadlifts (125/185 lb)
15/21-cal. Bike
21 deadlifts
10/15-cal. Bike
15 deadlifts
6/9-cal. Bike
9 deadlifts
– INTERMEDIATE –
For time:
20/27-cal. Bike
27 deadlifts (95/135 lb)
15/21-cal. Bike
21 deadlifts
10/15-cal. Bike
15 deadlifts
6/9-cal. Bike
9 deadlifts
– BEGINNER –
For time:
10/15-cal. Bike
15 deadlifts (65/95 lb)
8/12-cal. Bike
12 deadlifts
6/9-cal. Bike
9 deadlifts
4/6-cal. Bike
6 deadlifts
*15 minutes
Strength
EMOM 10:
Minute 1 | :30 barbell bent-over rows
Minute 2 | :30 front rack barbell hold
Cool Down
**2 sets:**
1:00 Down Dog
:30 scorpion stretch/side