CrossFit Alive – Alive Performance

Warm-up

W-up: Metcon (No Measure)

Pre-class:

1 x 15 Hip Extensions

3 Rounds

10 Good mornings (loaded)

10 Handstand alternating shoulder taps

Group:

2mins per side Partner BB Trap Mash

Thoracic Roll or Partner Push Thru

Thoracic Twist on floor x 4-6

Thoracic Side Bend at frame

Misfit C&J Complex Warm-up

Weightlifting

1: Misfit Clean Complex (5×2 @80-90% of 1RM found during test week)

All unbroken: Power clean – push jerk – front squat – hang squat clean – split jerk
*The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. To clarify this will be five sets of power clean-push jerk-front squat-hang squat clean-split jerk for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after..

2: Deadlift (Find your 5RM ‘Pretty’ touch and go Deadlift)

Find in 3 sets or less after complex. Slightly more than last week or similar, if done. Remember pretty deadlifts, no loss of form.

The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts. You will get three chances to find a 5RM and the goal is to add to it every time. Keep them respectable.

Metcon

If doing xtra choose only 1 extra conditioning piece.

3: Metcon (5 Rounds for time)

Every 2 minutes for 5 rounds:

9 Deadlifts 90/60 [100/70]

9 DB Thrusters 17.5/12.5 [20/15]

9 Burpees to 6″ plus

Extra: Metcon (3 Rounds for time)

3 Rounds

20 Assault Bike calories

20 Calorie row

100 Double-unders

Rest 2 minutes

Extra: Metcon (No Measure)

EMOM 14 minutes

Even: Overhead Waiter’s Walk about 50m

Odd: 10 GHD sit-ups or 30sec Ab Hold