CrossFit Alive – Alive Performance


W-up: Metcon (No Measure)


3 Rounds

50-75 Double-unders or 1min Practice

30 Shoulder/Hip Taps

7-10 Strict Ring Dips / 10 Push-ups


Bulletproof Shoulders

Barbell Row Prep 40/25kg x 10

Workout run down, start to prep during strength including a light on your feet 200m run.


1x: Bent Over Row (Supine grip 6×5-6 OT90sec)

Build up Front Squat taken from floor.


2: Willy (Time)

Three rounds for time of:

Run 800 meters

5 Front Squats, 225#

Run 200 meters

11 Chest to bar pull-ups

Run 400 meters

12 Kettlebell swings, 2 pood
In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012
To learn more about Willy click here
Fitness – 2 Rounds

30min CAP for all.

Front Squat Rx is – 102.5/65kg

KB Swing – 32/24kg

Xtraa: Metcon (Time)

Assault Bike two minutes work/one minute rest, until you complete 250/175 calories


:90sec On/ :90sec Off with a partner until you reach 350/250 calories
This is a suitable substitute workout for anyone with injuries that will stop them doing the Hero workout – Willy

xtra: Push Jerk (5 x 5 @ 70-75%, TnGo/Reflex at the shoulder)