CrossFit Alive – Alive Performance
W-up: Metcon (No Measure)
1 x 15 Hip Extensions
10 Good mornings (loaded)
10 Handstand alternating shoulder taps
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
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.
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)
20 Assault Bike calories
20 Calorie row
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