301215AP

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.

291215AP

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.

111215AP

CrossFit Alive – Alive Performance

Warm-up

W-up: Metcon (No Measure)

Pre-class:

– Gently roll quads

3 rounds

20 Calorie row

10 OHS or 14 Lunges

Group:

Trigger Point Glutes

Trigger Point Pecs

Banded Monster March

Back Squat or Sumo Deadlift

Weightlifting

1: Back Squat (Find a true 4.5/5RM in 20mins)

OR

1B: Sumo Deadlift (5 sets to heavy perfect 5, similar to Back Squat)

10 Wall Therapy Squats in between sets

Metcon

2Fit: Metcon (3 Rounds for time)

18min AMRAP or 3 rounds of:

12-9-6

DB Squat snatch 20/12.5kg

Pike Press

Push-Up

Rest 3 minutes

*DB Squat Snatch can be scaled to – as deep as possible foe those with limited mobility. Adjust load first though before range.

2Perf: Metcon (3 Rounds for time)

18min AMRAP or 3 rounds of:

12-9-6

DB Squat snatch 30/20kg

HSPU

Ring dip

Rest 3 minutes

*DB Squat Snatch can be scaled to – as deep as possible foe those with limited mobility. Adjust load first though before range.

3Xtra: Metcon (2 Rounds for time)

2 Rounds of Rowing:

Maintain 1:38-1:42/1:54-1:58 for as long as possible then collect 20 C2B Pull-ups

Rest 2 minutes between attempts from finish of C2B.

*Record how long you lasted on the rower each time. The longer the better.

5Xtra: Metcon (No Measure)

Drag a light sled out and back 2.5x (driveway), Rest 60 seconds, 4 rounds in total

161215AP

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

151215AP

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

141215AP

CrossFit Alive – Alive Performance

W-up: (No Measure)

Pre-class (do pre only, lots to get thru):

3 Rounds

10 Empty bar muscle snatch from knee (build rhythm, brush hip)

Run 200m

Lower Body Prep

Banded Lat and Chest in ext rot

Power snatch timing and footwork

1: Power Snatch (5 x 5 @ 75%, drop and reset each rep)

3-5 Uneven Ring Rows per side between sets.

2: Back Squat (4-5 x 5 @ 90% of the best 5RM this cycle)

3Fit: Metcon (Time)

3 Rounds

7 Power clean 50/35kg [60/40]

21 Knees to Elbow / Chest

3Perf: Metcon (Time)

3 Rounds

7 Power clean 75/50kg [100/65]

21 Toes to bar

Extra: Metcon (Time)

Complete 7 rounds for time:

3 Power Snatches 60/40 (quick singles at worst)

Row 250 meters

Befor: Metcon (AMRAP – Rounds and Reps)

Complete 3 Rounds:

Complete as many rounds as possible in 4 minutes:

L-Hold Pull Ups – 5 Reps

Strict HSPU – 5 Reps

Lateral Burpee Box Jumps – 5 Reps

*Rest 2 minutes between rounds. Start each round where the previous left off for a running round count.

*L-Hold Pull Ups should be performed with a 90 degree bend in the hips and legs fully extended.

121215AP

CrossFit Alive – Alive Performance

Warm-up

W-up: Metcon (No Measure)

Pre-class:

3 Rounds

10 Empty bar high hang squat clean

5 Kipping HSPU / Pike press

w/3 second hold at the top of each rep

Roll Lats

1min Inactive and Active Hang

2 x 5m each direction, Lateral Travelling Ape

2 x 10m Bear Crawl

Clean W-up

Weightlifting

1: Clean (3 x 5 @ 70-75%, drop and reset between reps)

Take 3 warm-up sets to get to load, these don’t have to be 5’s.

Metcon

Inter: Metcon (3 Rounds for time)

3 Rounds

15 Thrusters (unbroken but heavy)

15 – 25 HSPU (10-15 Pike Press)

Rest 90 seconds

2: Metcon (Time)

3 Rounds for quality & time:

25 Wall Balls Unbroken

20/15 Assault Bike / Row calories

15 Ring dips

*Scale Wall Ball enough so that they are Unbroken!

3Opt: Metcon (4 Rounds for time)

Run 800m

Rest 1:1

Run 600m

Rest 1:1

Run 400m

Rest 1:1

Run 200m

111215AP

CrossFit Alive – Alive Performance

Warm-up

W-up: Metcon (No Measure)

Pre-class:

-Trigger Point Glutes with Ball

2-3 rounds

10 Hip Extensions

10 Calorie Airbike or 20 Lunges

10 BB Thrusters

Group:

Banded Pigeon Stretch

Banded Monster March

Do more mobility through lats and chest in between squat sets.

Back Squat

Weightlifting

1: Back Squat (Find a true 4.5/5RM in 20mins)

Metcon

2Fit: Metcon (Time)

7 Rounds

5 Deadlifts (Unbroken)

30 Double-unders / 45 seconds Practice / 60 Singles

Rest 30 seconds

2Perf: Metcon (Time)

10 Rounds

5 Deadlift (Unbroken)

30 Double-unders

Rest 30 seconds

55-70% of 1RM

3Xtra: Metcon (Weight)

Every 3-5 minutes perform:

15 unbroken OHS

Find best load.

4Xtra: Metcon (AMRAP – Rounds and Reps)

Every 90 seconds until failure

Row 20/16* calories

*Add 2/1 calories per round

5Xtra: Metcon (No Measure)

Drag a light sled out and back (driveway), Rest 30-60 seconds for 12-20 laps total.

091215AP

CrossFit Alive – Alive Performance

Warm-up

W-up: Metcon (No Measure)

Pre-class:

3 Rounds

50-75 Double-unders or 1min Practice

30 Shoulder/Hip Taps

7-10 Strict Ring Dips / 10 Push-ups

Group:

Bulletproof Shoulders

Barbell Row Prep 40/25kg x 10

Workout run down, start to prep during strength including a light on your feet 200m run.

Weightlifting

1x: Bent Over Row (Supine grip 6×5-6 OT90sec)

Build up Front Squat taken from floor.

Metcon

2: Willy (Time)

Three rounds for time of:

Run 800 meters

5 Front Squats, 225#

Run 200 meters

11 Chest to bar pull-ups

Run 400 meters

12 Kettlebell swings, 2 pood
In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012
To learn more about Willy click here
Fitness – 2 Rounds

30min CAP for all.

Front Squat Rx is – 102.5/65kg

KB Swing – 32/24kg

Xtraa: Metcon (Time)

Assault Bike two minutes work/one minute rest, until you complete 250/175 calories

OR

:90sec On/ :90sec Off with a partner until you reach 350/250 calories
This is a suitable substitute workout for anyone with injuries that will stop them doing the Hero workout – Willy

xtra: Push Jerk (5 x 5 @ 70-75%, TnGo/Reflex at the shoulder)

081215AP

CrossFit Alive – Alive Performance

Warm-up

W-up: Metcon (No Measure)

Pre-class:

10 Good Mornings then,

3 Rounds

10 Empty bar high hang squat snatch (brush the hip)

12 Strict Chin-ups

Group:

Thoracic Roll or Partner Push Thru

Thoracic Twist on floor

Thoracic Side Bend at frame

Misfit Snatch Complex Warm-up

Weightlifting

If plenty of time here, quickly build to a neat 5rm Deadlift listed in extra’s/

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

Snatch – OHS – Hang Snatch – OHS
This will feel like conditioning, especially if you do it right. To clarify this will be five sets of Snatch – OHS – Hang Snatch – OHS, without 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.

Metcon

If doing xtra choose only 1 extra conditioning piece.

2: Metcon (3 Rounds for reps)

AMRAP 3 minutes

9 Push jerk 52.5/35 [60/42.5]

9 Lateral bar burpees

Rest 2 minutes

AMRAP 3 minutes

6 Push jerk 61/43 [80/52.5]

6 Bar facing burpees

Rest 2 minutes

AMRAP 3 minutes

3 Push jerk 70/47.5 [100/60-65]

3 Burpees to 1ft target

Extra: Metcon (Time)

For time:

Rx+

40 Toes to bar, into

Rx

Row 500m

30 Toes to bar

Row 500m

20 Toes to bar

Row 500m

10 Toes to bar

Extra: Metcon (4 Rounds for reps)

Tabata row for calories

Rest 3 minutes

Tabata Assault Bike for calories

Rest 3 minutes

Tabata row for calories

Rest 3 minutes

Tabata Assault Bike for calories

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

Before session!!! Slightly more than last week or similar

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.