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CrossFit Live Loud – CrossFit

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Erin (Time)

5 rounds for time:

15 DB Split Cleans, 40#

21 Pull-ups
In honor Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in Afghanistan.
To learn more about Erin click here

Metcon (Time)


5 rounds for time

15 DB split cleans 40/25

15 pull ups


5 rounds

15 medball cleans

8 Jumping or seated pull-ups

General Warm Up

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

PVC Pass Throughs – :45 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Wrist Stretch – :45 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Line Drills: 10 m length per each movement..

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


Skip for Distance

Skip for Height

Specific Warm-up

Movement Prep

Establish Grip for pull-ups:

10 Second Fingertip Hang

10 Second Pinky Knuckle Over Hang

2 Rounds

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

3 Chest to Bar Pull-ups