CrossFit Alive – Alive Performance


W-up: Metcon (No Measure)


-Trigger Point Glutes with Ball

2-3 rounds

10 Hip Extensions

10 Calorie Airbike or 20 Lunges

10 BB Thrusters


Banded Pigeon Stretch

Banded Monster March

Do more mobility through lats and chest in between squat sets.

Back Squat


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


2Fit: Metcon (Time)

7 Rounds

5 Deadlifts (Unbroken)

30 Double-unders / 45 seconds Practice / 60 Singles

Rest 30 seconds

2Perf: Metcon (Time)

10 Rounds

5 Deadlift (Unbroken)

30 Double-unders

Rest 30 seconds

55-70% of 1RM

3Xtra: Metcon (Weight)

Every 3-5 minutes perform:

15 unbroken OHS

Find best load.

4Xtra: Metcon (AMRAP – Rounds and Reps)

Every 90 seconds until failure

Row 20/16* calories

*Add 2/1 calories per round

5Xtra: Metcon (No Measure)

Drag a light sled out and back (driveway), Rest 30-60 seconds for 12-20 laps total.