CrossFit Alive – Alive Performance

Warm-up

W-up: Metcon (No Measure)

Pre-class:

3 Rounds

10 Empty bar high hang squat clean

5 Kipping HSPU / Pike press

w/3 second hold at the top of each rep

Roll Lats

1min Inactive and Active Hang

2 x 5m each direction, Lateral Travelling Ape

2 x 10m Bear Crawl

Clean W-up

Weightlifting

1: Clean (3 x 5 @ 70-75%, drop and reset between reps)

Take 3 warm-up sets to get to load, these don’t have to be 5’s.

Metcon

Inter: Metcon (3 Rounds for time)

3 Rounds

15 Thrusters (unbroken but heavy)

15 – 25 HSPU (10-15 Pike Press)

Rest 90 seconds

2: Metcon (Time)

3 Rounds for quality & time:

25 Wall Balls Unbroken

20/15 Assault Bike / Row calories

15 Ring dips

*Scale Wall Ball enough so that they are Unbroken!

3Opt: Metcon (4 Rounds for time)

Run 800m

Rest 1:1

Run 600m

Rest 1:1

Run 400m

Rest 1:1

Run 200m