8/11/17 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

Bench Press (5-4-3-2-1-5-5)

Start at a conservative set of 5 for the bench press, think 75% of your 1RM. Then, build each set while decreasing the reps.

Once you have completed your heavy single, reset back to the weight you had done for 5 reps and complete 2 more sets. You can alter this if it was either too heavy or too light.

Metcon (Time)

For TIme

30/24 Calorie Row

30 Burpee Box Jump Overs 24/20

150 Double Unders

30 Burpee Box Jump Overs 24/20

30/24 Calorie Row
Heats will need to be staggered by 3 minutes if classes are larger than 9.

Scale the amount of double unders first to something completable in 2 minutes. Complete 200 single unders if 50+ will take more than 2 minutes.

Time Cap 15 Minutes

Metcon (Weight)

Extra Credit

5×12 Single Leg RDL

w/ Dumbell in opposite hand. 50/35

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