7/12/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

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Metcon (Weight)

Superset A+B

5 Sets

A) 12 Barbell Rows

B) 30% Max Pull Ups

1:00 Rest Between Sets
Complete A and B one right after another. Rest after you have done both for 1 minute.

Bent knee

Hips back

Shoulders forward + Chest tall

Underhand grip

Pull toward belly button

There is no weight on the barbell row. The weight you choose to use you should be able to hold your body positition and keep the bar moving for all 12 reps without stopping.

Males think 115-185

Females think 55-125

You may share a Bar.

Base your pull up set off of the past few weeks of max pull ups we have done OR do a repeatable set number. If you cannot complete the SAME number every time, you have choosen too high.

Record weight on row.

Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

40 Air Squats

20 Lateral Single Leg Step Ups Right

20 Lateral Single Leg Step Ups Left

Finish Each Round With Plank Hold
Each Round look at the 40-20-20 as a “buy in” to the plank

Males use a 24 inch box

Females use a 20 inch box

Plank Hold will be on elbows.

Score is time in plank per round. You may take breaks whenever you want, but remove this from your total estimated plank time per round.

*Remember this during your planks, a man from Aurora just held an 8 hour plank…*

Metcon (Weight)

Extra Credit

30 Turkish Get Ups


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