CrossFit Alpha Dog – CrossFit
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.
Shoulders forward + Chest tall
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…*
30 Turkish Get Ups