CrossFit Belleville – WOD
WarmUp
**Set 1**
10 Alternating Spiderman Stretches
10 Up-Downs over Bar (Jump or step)
10 Clean Grip Deadlift // Focus on a flat back and keeping the bar close to the body.
50-75 m Jog
**Set 2**
10 Front lunges
10 High plank to low plank
10 Deadlift + Jump/shrug // Focus on getting past the knees and jumping. The barbell should feel weightless for a second.
50-75 m Jog
**Set 3**
10 Barbell Front Rack Lunges // Focus on keeping the elbows up the entire time.
10 Lateral hops over bar (or stepovers)
10 Hang Power Cleans // Focus on jumping the bar to the shoulders and landing in a partial front squat.
50-75 m Jog
Weightlifting
HPC + 2 Front Lunges (1 each) (15 minutes)
Build up to a heavy hang power clean + 2 lunges
Metcon
Hop Hop (Time)
– RX –
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (135/95#)
100m Run
3:00 Plank Hold (accumulate)
100m Run
30 Front Rack Lunges (135/95#)
100m Run
100m KB Farmer Carry (70/53#)
100m Run
– INTERMEDIATE –
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (95/65#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (95/65#)
100m Run
100m KB Farmer Carry (53/35#)
100m Run
– BEGINNER –
For Time:
100m Run
50 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (45/35#)
100m Run
1:30 Plank Hold
100m Run
30 Front Rack Lunges (45/35#)
100m Run
100m KB Farmer Carry (35/26#)
100m Run
*20 minutes
Cool Down
**3 Sets**
:30 Push-ups
:30 Downward Dog
:30 Alternating Triangle Stretch