CrossFit Alive – Alive Performance

Warm-up

Metcon (No Measure)

Pre-class:

3x

10 High Box Jumps

200m Row

Go pretty hard, get your heart rate up.

Banded Shoulder Complex

MisFit Clean Complex practice

Weightlifting

1: Misfit Clean Complex (1RM)

All unbroken: Power clean – push jerk – front squat – hang squat clean – split jerk

1b: Single Arm DB/KB Row (4 x 8 each arm )

With a bench under the hand and a flat back.

http://youtu.be/pYcpY20QaE8

Metcon

Choose one to test today, one of the others can be done tomorrow.

2: 400/200 Watt Airbike Test (AMRAP – Reps)

Maintain 400/200 watts on Assault Bike as long as possible

If you cannot do so for over 5 minutes, scale the wattage. If you drop just below 400/200 for a second by accident and jump right back up above, you are not done. Just don’t do it on purpose.

Every second you survive above the set wattage is a rep for scoring purposes.

Rowing equivalent is: 1:40/1:55 per 500m pace.
Some females were bumped up to 250 watts for this test. If you know you should be or you did do this, please repeat at 250 watts. Thanks!

If I told you to test your 10 min max cals nxt time. Do the 200FY test instead.

3: 2 x 2km Row, 1min Rest (2 Rounds for time)

2 x 2km Row, 1min Rest

4: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
SQUAT / FULL CLEAN

Extra: Kipping HSPU Repeat test (AMRAP – Rounds)

AMRAP 7 minutes

Max unbroken sets of 7 kipping HSPU
Or practice small sets on the minute for ten minutes.