Announcements
🎄Our Christmas Party is back! Save the date – December 11th, 2021🎄
🎯 Goal Review Sessions are back! Have you booked yours? 🎯
❄️ Built for the W I L D ❄️ Our Winter Apparel has been released! Pre-Orders are due Friday Nov 12!
CrossFit Belleville – WOD
WarmUp
**Set 1**
:30 Alternating Spiderman Stretch
:30 Plank to Down Dog
**Set 2**
:30 Single Unders
:30 Inch worms
:30 Hand Release Push-ups
**Set 3**
:30 Double Unders or Singles
30 Shoulder Taps
**Set 4**
:30 Double Unders or Singles
:30 Bear Crawl
Weightlifting Prep
* The first 3 progressions are performed without a PVC or barbell
1) Jump and Land // Full hip extension
2) Jump and Land Hands at Shoulders // Full hip extension, stick the landing
3) Jump, Punch, Land // Punch after hip extension is achieved
4) Push Jerk // Full hip extension, stick the landing
5) Jump and Land in Split // No PVC, Back knee is slightly bent
6) Split Jerk // Front knee stacked over front foot, back leg is slightly bent
*Take 10:00 to practice the movement mechanics and build up to a starting weight.
*Starting weight around 60% of Push Jerk 1RM
Weightlifting
PJ + SJ (6 Sets every 2:30min)
2 Push Jerks + 1 Split Jerk
✔ Increase loading across as many sets as possible.
✔ Take the weight from a rack.
Stamina
20 Sets For Distance:
:20 Bike
– :10 Rest
After Party
**3 Sets:**
12 Dbl DB Floor Presses
12 Dbl DB Bent Over Rows
*6 minutes
Cool Down
**2 Sets:**
:30 Doorway Shoulder Stretch / Side
:30 Banded Arm Stretch / Side