CrossFit Alpha Dog – CrossFit

Metcon (3 Rounds for time)

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.


115/75 Barbell

Chest to Bar Pull Ups

**Must do all reps if Rx+**


CrossFit Alpha Dog – CrossFit

Shoulder Press (1-1-1-1-1-1)

Similar to the back squat yesterday, use smart jumps to make your way to a heavy single on the shoulder press. This means that if you know that small jumps will wear you out, make larger ones.

Metcon (Time)

For Time

100M Run

5 Deadlifts 185/125

200M Run

10 Deadlifts 185/125

600M Run

15 Deadlifts 185/125

800M Run

20 Deadlifts 185/125
Deadlifts should be unbroken through the first 2 rounds, if this is not the case, lower the weight.

TIme Cap 13 Minutes

(Gives 10 minutes for the run and 3 for the deadlifts)

Rx+ 275/175 Deadlift

Metcon (Calories)

20 Minute Assault Bike @ 60-70%


CrossFit Alpha Dog – CrossFit

Back Squat (Build to a Heavy Single)

Use last weeks Heavy Single to give you an idea of where you should be today. Last week, you were to have multiple heavy attempts. This week, you should plan out your heavy attempts so you don’t wear yourself out.

Metcon (AMRAP – Reps)

9 Minute AMRAP

12 Russian KB Swings 70/55

12 V-Sit Ups
Attempt to make every round of KB swings Unbroken. If you do not think you can do this, scale the weight.

Remember on the Russian Swing it is more important to focus on hip/ Knee extension, not the height of the KB.

A rep of the V Sit up has the feet and hands extended and touching the floor. The rep is completed when the two touch up top. Scale by tucking the knees in AND trying to crunch to lift the upper back off of the floor.


97/70 KB

Metcon (Time)

Extra Credit

400M Towel Grip Farmers walk 70/55

Towels are next to KBs


CrossFit Alpha Dog – CrossFit

Metcon (Time)

Pairs of 2

50 Snatches For Time 135/95

50 Clean and Jerks for Time 135/95

4 Sets of 25 Calories on the Rower
Ideally, reps are split in half amongst the two partners. If one takes a few more than the other it is okay. If the difference is going to be dramatic, use two bars.

The row at the end has each partner doing 2 sets of 25 rotating through.

Time Cap 25


CrossFit Alpha Dog – CrossFit

Deadlift (3-3-3-3-3-3)

Build to a Heavy 3 Rep Deadlift. Do this similar to last weeks bench press.

DO NOT BUILD TO A 3RM. Your final reps should look clean, and they should feel as if you have some left in the tank. Also, do not worry about the amount of sets it takes you to get there.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
In order for this to be Rx you must hit all range of motion standards. This means that if a coach has to tell you multiple times to squat lower, or lock out your elbows on a push up, you have not gone Rx.

Find a maintainable pace to hold on all 20 minutes. It will be a long time if you come out way too hot.

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