Competition Prep

competition prep

At CrossFit Alpha Dog we offer a high level training group for athletes looking to compete in CrossFit competitions. The programming is designed to compliment the work completed in the regular classes. Apart from the regular programming competency is built in the Olympic lifts and Gymnastics both as single modalities and in mixed modality settings. Energy systems are trained in a systematic manor around the CrossFit Games season. Comp Prep programming is by invite only and the following criteria are used for athlete evaluation… 


  • The athlete must demonstrate intelligence with regard to scaling and WOD approach
  • The athlete must understand Oly lifting and Gymnastic terminology
  • Positive attitude

Tangibles (Must have 9 out of 12)

  • Full (Squat) Snatch greater than 115/80
  • 10 UNBROKEN chest to bar pull ups Men / 10 consecutive kipping pull ups Women
  • 10 Ring Dips Men / 1 Ring Dip Women  • 500m Row 1:45/2:05
  • “Grace” RX in less than 4:00 
  • 5 UNBROKEN Hand Stand Push Up Men / Ability to kick up to handstand on wall Women
  • 1 Muscle Up Men / Jump through muscle up Women
  • 15 Toes to Bar without letting go of the bar Men / 5 Toes to Bar without letting go of the bar Women
  • 40 Consecutive Wall Balls 20/14
  • 15 Kettle Bell Swings 70/55
  • 10 Consecutive Double Unders
  • Back Squat 275/195

Elements classes starting at 6:30PM Mon/Wed/Fri. Check out the getting started tab for more details!

ATTENTION MEMBERS: Request to join our FB group CrossFit Alpha Dog for social updates and peer to peer networking.

Refer a friend and receive $50 CASH!

Try a free workout on Saturdays!