3/09/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Class Format


1) Do workout RX

-You can (or can possibly) complete muscle ups

-You can complete 100+ double unders AND the OVHS

*If you do not/have not gotten a muscle up please be realistic here. “Can possibly” is for those who have demonstrated that they have been working toward muscle ups.*

2) Do the workout Rx UNTIL the muscle ups

-You have the Double unders and the OVHS but once you get to the muscle ups you complete 12 pull ups

3)Do the workout scaled

-You need to scale the weight of the OVHS and 100+ double unders is too many for you


Is it more important that I finish as high as possible on the leaderboard, OR did I come to the gym to get a good workout in.

Warm Up (Coach May Alter)

3 Rounds (Done to start class)

10/8 Calorie Bike

10 PVC Pass Overs

10 Overhead Squats

10 Scap Pull Ups

5 Holllow Pulls on Bar

Specific Wam Up (Done before workout so partner 2 does this later)

2 Rounds

10-30 DU (SU)


1-4 Muscle Ups (Pull Ups)

10-30 DU (SU)

*Rest 1 Minute Between Rounds*

*Rest 3-5 minutes before starting workout*

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

admin - Author

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