CrossFit Belleville – WOD
WarmUp
On a 5:00 clock:
10 alt. Spiderman stretch
10 push-up to down dog
10 up-downs
5 squat therapy (use wall)
Skill
**EMOM 8**
4 box step-overs
4 box jumps
4 box jump-overs
Specific Warm up
**Push Jerk Progression **
1) Jump and land (hands at sides) // hip extension and footwork
2) Jump and land (hands at shoulders) // hip extension and torso position
3) Jump, punch, and land with arms extended overhead // timing
4) Push jerk with PVC // pulling head out of the way
**Squat Clean and Loading
-Demo/Review Squat Clean
**On a 5:00 clock**
Build up to workout weight.
Metcon
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Gymnastics
EMOM 10:
Minute 1 | :15 ring muscle-up practice
Minute 2 | :15 bar muscle-up practice
Cool Down
Accumulate:
1:00 couch stretch / side
1:00 quad foam roll /side
1:00 Child’s Pose