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.