CrossFit Alive – Alive Performance

Warm-up

W-up: Metcon (No Measure)

Pre-class:

-Trigger Point Glutes with Ball

2-3 rounds

10 Hip Extensions

10 Calorie Airbike or 20 Lunges

10 BB Thrusters

Group:

Banded Pigeon Stretch

Banded Monster March

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

Back Squat

Weightlifting

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

Metcon

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.