CrossFit Alive – Alive Performance

Warm-up

W-up: Metcon (No Measure)

Pre-class:

10 Good Mornings then,

3 Rounds

10 Empty bar high hang squat snatch (brush the hip)

12 Strict Chin-ups

Group:

Thoracic Roll or Partner Push Thru

Thoracic Twist on floor

Thoracic Side Bend at frame

Misfit Snatch Complex Warm-up

Weightlifting

If plenty of time here, quickly build to a neat 5rm Deadlift listed in extra’s/

1: MisFit Snatch Complex (5×2 @80-90% of 1RM found during test week)

Snatch – OHS – Hang Snatch – OHS
This will feel like conditioning, especially if you do it right. To clarify this will be five sets of Snatch – OHS – Hang Snatch – OHS, without dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.

Metcon

If doing xtra choose only 1 extra conditioning piece.

2: Metcon (3 Rounds for reps)

AMRAP 3 minutes

9 Push jerk 52.5/35 [60/42.5]

9 Lateral bar burpees

Rest 2 minutes

AMRAP 3 minutes

6 Push jerk 61/43 [80/52.5]

6 Bar facing burpees

Rest 2 minutes

AMRAP 3 minutes

3 Push jerk 70/47.5 [100/60-65]

3 Burpees to 1ft target

Extra: Metcon (Time)

For time:

Rx+

40 Toes to bar, into

Rx

Row 500m

30 Toes to bar

Row 500m

20 Toes to bar

Row 500m

10 Toes to bar

Extra: Metcon (4 Rounds for reps)

Tabata row for calories

Rest 3 minutes

Tabata Assault Bike for calories

Rest 3 minutes

Tabata row for calories

Rest 3 minutes

Tabata Assault Bike for calories

Extra: Deadlift (Find your 5RM ‘Pretty’ touch and go Deadlift)

Before session!!! Slightly more than last week or similar

The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts. You will get three chances to find a 5RM and the goal is to add to it every time. Keep them respectable.