CrossFit Bel Air – WOD
Chris’ Warm up (No Measure)
500m row or 400m run
10 Knee Hugs
10 forearm to instep
10 baby elephants
Length of the gym:
10 Air Squats
10 Light KB Swings then hold the Goblet squat for 30 seconds
About 5 minute rest between workouts-
If not enough wall balls we will do two heats.
If you’d like to skip the cleans and just do “Karen” start with the first clock!
15 minute on clock to work on the following Clean Complex:
1-power clean (from ground no squat)
1-Hang power clean (from hang no squat)
1-Hang squat clean (from hang into a squat)
1-Shoulder to overhead (Split Jerk for RX)
All 4 moves without dropping bar.
We are especially working on grip strength, fast elbows, breathing and achieving full triple extension during the movement.
We will do quick bar warm up- we are NOT doing extensive learning about cleans. Saturdays are Home Depot days! More work! More Doing….
Brand new athletes can choose to work technique—- 1000’s of reps over months create good movement, not insane detail all at once!
150 Wall-Ball Shots, 20# / 14#
This WOD is about not dropping the ball when your body says “drop it”. And it’s about picking it back up sooner than you really want too! Find your inner psycho! And get after it.
If using metal targets- MOVE the hooks to reverse side of post so ball doesn’t hit them.