CrossFit Bel Air – WOD
Jump Rope warm up (No Measure)
10 Baby Elephant
10 forearm to instep
10 arm circles each direction
small/medium/ then large circles
10 leg swing front to back and sideways
10 GHD sit ups and back ext
10 air squats
(does not have to be unbroken this is still a warm up)
100 Single unders
100 Running in place jump rope, count each step
3 left foot jumps 3 right foot jumps alternating for 30 sec
30 Double unders
1-2 minutes of mixing all skills together
Deadlift (15 mins to build to TNG 5 rep max)
We will start from empty to bar to 5 rep TNG Max on the Clock as a CLASS(no one is to start early)
When the clock hits 0:00 we will be moving right to STRICT PRESS.
Shoulder Press (3×5 Strict Shoulder Press)
10min clock for athletes to work from empty bar to heaviest 3×5
We will be building our heaviest 3sets of 5 reps.
Your last 3 set should be at the same weight. This isn’t a 5 rep max.
Metcon (No Measure)
What??? Tabatas??? Say It Ain’t So….
1. Double Unders
2. Sumo Deadlift High Pull 1.5/1
3. Hollow Body Hold or Low Plank
This will be one long tabata…
You will rotate through each move like a EMOM.
20sec on/10sec off x 24 (12 mins)
No measure means just try to work for the 20secs efficiently