CrossFit Alive – Alive Performance

Warm-up

W-up: Metcon (No Measure)

Pre-class:

2 Rounds

10 High hang squat snatch w/empty bar

1 Alec Smith complex (4 Pull-ups, 3 CTB, 2 Bar MU) or 10 x Kipping Practice

Group:

Bulletproof Shoulders

Lateral Travelling Ape

Snatch Complex prep

Weightlifting

If complex not suitable due to injury max out the power clean and power snatch OR 5RM Back Squat with 2 x backoff sets for speed of 5 @ 80%.

1: MisFit Snatch Complex (20mins to find 1RM for the complex)

Snatch – OHS – Hang Snatch – OHS

Metcon

Options today are:

the 2x 2km Row,

the hold 400/2-250 Watt Airbike for time and calories

OR

the Run, Wall Ball, Toes To Bar enduro workout.

2Fit: Run, Wall Ball, Abs (Time)

Rx, 3 Rounds for time of:

400m Run

50 Wall Ball 8/5kg to 10/9′

25 Abmat Sit-ups

Rx+, 3 rounds for time of:

400m Run

50 Wall Ball 9/6kg to 10′

25 V-ups

2Perf: Run, Wall Ball, Toes to Bar (Time)

Rx, 3 Rounds for time of:

Run 400m

50 Wallballs 9/6kg to 10′

25 Toes to bar

Rx+, 3 rounds for time of:

400m Run

50 Wall Balls 12/8kg to 10/9′

25 Toes To Bar

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

2 x 2km Row, 1min Rest

4: 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.

Xtra: 20min Light Sled Drag (metres) (Distance)

+10/+0kg, heel to toe action. Keep moving. Measure metres.