CrossFit Belleville – WOD
WarmUp
10 Alternating Spiderman Stretch
10 Standing Toe Touch & Reach for Sky
10 Plank to Down Dog (no push-up)
10 Air Squats
10 Good Morning + Jump
10 Alternating Elbow to knee Reach throughs in Plank
:30 Air Squats
:30 Push-ups
:30 Double Knee Tuck in Plank
:30 Push-ups
Weightlifting Prep
**3 Position Clean Progression**
1) Clean Grip Deadlift + Shrug // Speed through the middle of the lift. Thighs to shrug.
2) High Hang Power Clean// Elbows stay high. Catch in a quarter squat.
3) Hang Power Clean // Extend the hips before arm pull.
4) Power Clean // Patient off the floor, then speed through the middle, then extend the hips before arm pull.
Weightlifting
3 Position Clean (EMOM 12)
High Hang + Hang + Floor
*Add weight when appropriate
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Cool Down
5 minutes Foam Roll