CrossFit Alpha Dog – CrossFit
Metcon (3 Rounds for time)
100 Double Unders
15 Thrusters 95/65
15 Front Squats 95/65
15 Back Squats 95/65
45 Pull Ups
**Repeat 2 More Times with 5 minutes of rest between each**
This will be done 3 times total. Each round will have a 7 minute time cap on it. This leaves the maximum workout time being 31 Minutes.
You will have muliple ways to scale this workout down if you do not think you will make the 7 minute cap.
1) Scale the reps.
This can be the double unders, the squats, or the pull ups. Cut the double unders to a managable number, think 50/25. Try to stay away from singles if you can.
The Squats should be changed across. Think 12/12/12 or 10/10/10. If you cannot do this, scale the weight.
The pull ups should be kept over 20 if scaling the number.
2) Scale the movements. Basically turn the pull ups into jumping pull ups and turn the double unders into single unders. Squat pattern should remain similiar.
Record EACH Time.
After the first round, everyone will need to know when to begin their second and third rounds. Use the 5 minute rest to figure this out.
Chest to Bar Pull Ups
**Must do all reps if Rx+**