CrossFit Alive – Alive Performance

Warm-up

W-up: Metcon (No Measure)

Pre-class:

3 Rounds

Run 400m

10 Horizontal ring rows (feet on box)

HS Walk as far as possible each round or Double Under practice 50 reps or :50 seconds

Group:

Bulletproof Shoulders

Push Jerk prep

Weightlifting

1x: Push Jerk (OT2M, 5×5 @75-80% – Touch and go )

start at 75%, if it feels good you can work up. If it’s challenging stay there.

Metcon

Practice 1-2 small rounds of 10/10/2 then judge for each other.

2Perf: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Fitne: Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
FOR QUALITY then TIME

Do Rx to 10/9′ with 9/6kg if possible, otherwise scale appropriately.

This is an opportunity to work on your Wall Ball with many small(er) but quality sets if you struggle with the movement. There is no room for lazy reps, short range and/or dropping the knees, elbows and chest.

3Xtra: Metcon (Time)

15-14-13-12-11-10 (advanced) OR 10-9-8-7-6-5-4-3-2-1:

Calorie row

CTB pull-ups

4xtra: Metcon (4 Rounds for time)

4 x 1mile Airbike

Rest 2:30