CrossFit Alpha Dog – CrossFit

Clean and Jerk (Build to a Heavy Clean and Jerk )

In 14 Minutes or less build to a heavy single clean and jerk. This can be done anyway, Squat, Power, Split. You should use whatever will allow you to lift the most weight.

Look to use the 5, 3, 1, 1, 1, 1…. Scheme to build up. DO NOT MISS MORE THAN TWICE.

Metcon (5 Rounds for reps)

3 Minutes on 1 Minute off x 4 Rounds

300/250M Row

Max Unbroken Supine Ring Rows
Every 4 Minutes you will complete a 300/250 meter row followed by a max set of UNBROKEN ring rows. You will have 3 Minutes to work followed by a 1 minute rest.

A supine ring row has your body parallel to the floor and your feet supported by a box. You may scale by keeping your feet on the ground and changing the angle of your torso.

Start 2nd heat @ 2:00 Mark


Ring Muscle Ups (No bar)

Metcon (Time)


For Time

300/250 Assault Bike Cals for time


CrossFit Alpha Dog – CrossFit

Shoulder Press (4×8 W/ Hollow Rock Superset)

Complete 4 sets of 8 reps on the strict shoulder press.

Follow EVERY set with 20 hollow rocks. Do this immediately.

Aim to use 70-75% of your best press OR add 5 pounds if you were here on 10/12/17

Metcon (Time)

3 Rounds

20 American Kettlebell Swings 70/55

20 Toes to Bar
American KB Swings are Overhead. The weight should allow you to move through 20 reps in 1-2 sets.

You must maintain a kip swing during your toes to bar today to go Rx. No singles.

Time Cap 9 Minutes


30 KB Snatches 70/55

(If ever written, the KB snatch is always from the hang)

20 TTB

Metcon (3 Rounds for time)

Extra Credit

1K Row

Rest 3 Minutes

2K Row

Rest 6 Minutes

3 K Row


CrossFit Alpha Dog – CrossFit

Metcon (Time)

For Time

1 Mile Run

5 Rounds

30 Air Squats

15 Deadlifts 185/125

10 Chest to Bar Pull Ups

2K Row

Start a second heat @ 7 Min Mark. Ideally those quicker will go first so there is no hold up at the rowers.

Goals Per Segment to FInish…

Mile.. 8:00

Each Round.. 3:00-3:30

2K Row.. 8:30

If any Part of this is going to hold you back, scale that portion (keep run above 1200M and row above 1500M)

Scale to Jumping Pull Ups.

Time Cap 35 Minutes


50 Air Squats

15 Deadlift 225/155

8/6 Bar Muslce Up


CrossFit Alpha Dog – CrossFit

Back Squat (3 Sets of 10 )

Complete 3 Sets of 10 Reps at 55-60% of your best Squat.

If you were here for the 5×10, add 10/5 Pounds.

Metcon (3 Rounds for reps)

Minutes 0-3

20/15 Calorie Assault Bike

MAX Unbroken Shoulder to Overhead 115/75

Minutes 6-9

20/15 Calorie Assault Bike

MAX Unbroken Hang Power Cleans 115/75

Minutes 12-15

20/15 Calorie Assault Bike

MAX Unbroken Front Squats 115/75
The workout is essentially 3 Minutes on 3 Minutes Off.

Start Heat 2 at 2:00

Start Heat 3 at 4:00

You MUST have your 20/15 calories done in :90 or less. This is both for class flow, and for the stimulous of the workouts.

For this to work keep “roughly”

Males 63+RPM

Females 55+ RPM

With how ever much time you have remaining, complete 1 set of the given movement. This is your score.

Your goal on the barbell should be 15-25 Reps per round. If the weight on the bar doesn’t make this possible, drop the weight.

Rx+ 155/105 (Must get 15+ Reps Per Round)

Metcon (Time)

Extra Credit


VSit Up

1:00 Plank after each round


CrossFit Alpha Dog – CrossFit

Metcon (AMRAP – Reps)

20 Minute AMRAP

Teams of 2


Clean and Jerks 115/75


Calorie Row
Each Pair will begin on opposite movements. So Partner A will do 2 Clean and Jerks and Partner B will do 4 Calories on the Rower.

Only once both partners have completed their half can they switch.

Once both partners have completed both the 2 Clean and Jerks and 4 calories on the rower may you move on to the 4/8.

Continue in this fashion for 20 minutes.

Rx+ 155/105

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