CrossFit Belleville – WOD
WarmUp
EMOM Warm-Up (No Measure)
6 min:
6 WallBall
5 Push ups
4 Medball Cleans
Specific Warm up
**Deadlift Progression
**Setup**
1) Hands at shoulder width
2) Feet between hips and shoulder width
3) Shoulders slightly in front of the bar
4) Arch chest up to maintain lumbar curve
5) Heels down
**Progression
Very Light weight x 3 reps
1) Deadlift // Proper setup
2) Deadlift // Keep the bar close on the ascent.
3) Deadlift // Push the hips back on the descent.
4) Pull from shins to knees // Push the knees back and out of the way. Keep the bar close.
5) Deadlift // Maintain lumbar arch.
Strength
Deadlift (Build to a heavy 5 reps for the day.)
*15 minutes
Metcon
Freestyle Dianne (Time)
– RX –
For time:
45 deadlifts (155/225 lb)
45 handstand push-ups
– Partition reps as needed.
– INTERMEDIATE –
For time:
45 deadlifts (125/185 lb)
45 pike push-ups
– Partition reps as needed.
– BEGINNER –
For time:
45 deadlifts (95/135 lb)
45 push-ups
– Partition reps as needed.
*12 minutes
**Break up the movements however you choose.
Cool Down
**2 sets**
:60 pigeon stretch/leg
:45 standing toe touch
:60 thread the needle/arm