CrossFit Alive – Alive Performance

Warm-up

W-up: Metcon (No Measure)

Pre-class:

– Gently roll quads

3 rounds

20 Calorie row

10 OHS or 14 Lunges

Group:

Trigger Point Glutes

Trigger Point Pecs

Banded Monster March

Back Squat or Sumo Deadlift

Weightlifting

1: Back Squat (Find a true 4.5/5RM in 20mins)

OR

1B: Sumo Deadlift (5 sets to heavy perfect 5, similar to Back Squat)

10 Wall Therapy Squats in between sets

Metcon

2Fit: Metcon (3 Rounds for time)

18min AMRAP or 3 rounds of:

12-9-6

DB Squat snatch 20/12.5kg

Pike Press

Push-Up

Rest 3 minutes

*DB Squat Snatch can be scaled to – as deep as possible foe those with limited mobility. Adjust load first though before range.

2Perf: Metcon (3 Rounds for time)

18min AMRAP or 3 rounds of:

12-9-6

DB Squat snatch 30/20kg

HSPU

Ring dip

Rest 3 minutes

*DB Squat Snatch can be scaled to – as deep as possible foe those with limited mobility. Adjust load first though before range.

3Xtra: Metcon (2 Rounds for time)

2 Rounds of Rowing:

Maintain 1:38-1:42/1:54-1:58 for as long as possible then collect 20 C2B Pull-ups

Rest 2 minutes between attempts from finish of C2B.

*Record how long you lasted on the rower each time. The longer the better.

5Xtra: Metcon (No Measure)

Drag a light sled out and back 2.5x (driveway), Rest 60 seconds, 4 rounds in total