CrossFit Alpha Dog – CrossFit

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Class Format

Choose your own adventure!

Pick any order to complete these workouts. In your notes out of 3 (1/3) (2/3) (3/3) where you completed each.

Each section will begin every 12 minutes. Each will have a 10 minute time cap.

Metcon (Time)

3 Rounds

100 Double Unders

25/20 Calorie Row
Scale double unders so that you are finishing each 100 in less than :90.

Metcon (Time)

2 Rounds

50 Wall Balls 20/14

15 Bar Muscle Ups
Scale Bar Muscle ups to burpee pull ups.

Metcon (Time)

2 Rounds

40M Handstand Walk

30 VSit Ups

20 Dumbbell Overhead Squats 50/35
Scale Handstand Walks to 4 Wall Walks.

Scale dumbbell overhead squats to a kettlebell goblet squat. 70/53

Rx+ 30 GHDSU


CrossFit Alpha Dog – CrossFit

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Power Clean (Build to a Heavy Power Clean)

In 15 minutes or less build to a heavy power clean.

If you miss twice, you are done.

If movement becomes ugly, you are done.

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
This is a benchmark we do very often.

Use the past few weeks of hang power cleans as your indicator as to what weight to use here.

Time Cap 15 Minutes


CrossFit Alpha Dog – CrossFit

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Push Press Front Squat (5 Sets of 3 Push Press + 3 Front Squat)

3 Push Press + 5 Front Squat
Complete 5 front squats following the 3 push presses. the 3 front squats was a typo.

It has been awhile since we have completed a heavy push press. In which case use a heavy, but repeatable, 3 rep push press as your working weight. YOU SHOULD NOT FAIL ANYWHERE.

If you do have one, aim for 70%

All 5 Sets are to be done at the same weight

Use a rack

Metcon (Calories)

10 Minute AMRAP

50 Chest to Bar Pull Ups

75 Push Ups

Max Calorie Row
Run heats every 5:00

Get those who will be moving wuicker in the first heats.

Scale so that you are making into onto the rower.

Metcon (Time)

Extra Credit

4 Sets

1k Row

2:00 Rest


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

You go I go with a partner..

10 Rounds (5 Each)

6/7/8/9/10 Power Cleans 185/125

6/7/8/9/10 Shoulder to Overhead 185/125

200M Run
Complete entire round before rotation.

Reps are added each round

28 Minute Cap


CrossFit Alpha Dog – CrossFit

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Metcon (5 Rounds for reps)

5 Sets

3 Minutes Work

1 Minute Rest

80 Double Unders

20 Thrusters 95/65

MAX VSit Ups

**Every round you will be going for as many VSit ups as you can**
Scale both the thrusters and the double unders so that you are getting to the VSit Ups.

You can do this either by scaling the reps or the movement.


Metcon (Time)

Extra Credit

5 Rounds

20 Assault Bike Calories

20 Burpees

1 Minute Rest