1/11/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Strict Pull Ups (4 Sets of 6 Weighted Pull Ups +Drop Set)


This should have helped many of you. Just because we will not be doing this weekly does not mean you need to stop here. If you want better upper body pulling, continue with this 1-2 times per week.

Complete 4 Sets of Strict weighted Pull Ups with as much weight as you can handle for an unbroken set. Use a belt or hold a weight however to do this.

After this, complete 1 Max unbroken set of strict pull ups. Record this.

If you cannot do strict pull weighted pull ups complete 5×5 strict. If 5 is too many, complete max sets until you reach 20-25. For Example, 5-4-3-3-3-3-2-1-1.

If you cannot do any stict pull ups complete a 5×5 negative.

Metcon (Time)

For TIme


Box Jump 24/20 (With Step Down)


Air Squat
We have been doing alot of the step down box jumps. Continue with them today, no bounding.

Be sure to stand all the way up on your air squats.

Time Cap 13 Minutes

Rx+ Pistols in place of air squats (must have inent to finish)

Metcon (3 Rounds for calories)

Extra Credit

3 Sets

:30 Assault Bike SPRINT

3:30 Rest

admin - Author