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CrossFit Live Loud – CrossFit

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Metcon (5 Rounds for time)


5 rounds

3 min to complete

10 SDHP 75/55

200m sprint

1 min rest between rounds


5 rounds

3 min to complete

10 SDHP Heavy KB’s

100m sprint

1 min rest between rounds

General Warm Up

Banded Shoulder Distraction – 1 Minute Each Side

Lace a light tension stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Lat Activation – 10 Repetitions

Grab a PVC pipe and place it between the band just used for banded shoulder distractions. With the band centered on the pipe, athletes will grab just outside hip width and step back a touch. With straight arms, a tight belly, and shoulders back, athletes will pull the bar to tight to their body and hold for a three count. Performing 10 slow and controlled repetitions, allowing them to feel the lats working. The further back they stand, the more tension in the band.

2 rounds:

:30 Seconds

Knuckle Drags

Active Spidermans

Active Samson

Push-up to Down Dog

Deep Side Lunges

Air Squats

Specific Warm-up

10 mins POP SDHP (

-Using medballs teach the sumo deadlift high pull. Make sure you are controlling the class and watching for things to fix.

2 rounds of

5 SDHP with weight using for metcon

100 m jog