CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Rounds and Reps)

40 Minute AMRAP

(Teams of 4)

100 Calorie Row

100 Calorie Bike

100 Burpees

100 Pull Ups

100 Wall Balls

100 Kettlebell Deadlifts 70/55
Decide prior to the workout how you want to break work up. Work must be done in order but any number of reps can be completed. One person working at a time.


CrossFit Alpha Dog – CrossFit

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Power Snatch (Build to a Heavy Double)

Complete 2 Power Snatches at ascending weights. These should not be touch and go. Also, you should not be missing. Look to take 5-8 attempts at different weights.

Metcon (Time)

For TIme

50/40 Calorie Row

30 Power Cleans 155/105

15 Bar Muscle Ups

30 Power Cleans 155/105

50/40 Calorie Row
Start a second group at the 4 minute mark.

SCALE for bar muscle ups is 15 burpee jumping pull ups. You may complete a lesser number of bar muscle ups as well.

Cleans may be done in singles, don’t let the weight be the reason you don’t make the time cap.

Time Cap 14 Minutes


CrossFit Alpha Dog – CrossFit

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Metcon (5 Rounds for time)

Rvery 3:00 for 5 Rounds Complete…

8 Dumbbell Power Cleans

20M Dumbbell walking Lunge 50/35

(Use two dumbbells)
Each Round the cleans AND the lunge should be unbroken. THis means once the dumbbells are moving, you do not put them down until you finish the walking lunge. Scale weight so this is possible.

Start a second group at the 1:30 mark. If the first group isn’t finishing at this point the weight is too heavy. This goes for ALL rounds. You may even scale to weightless lunges.

The Dumbbells are to be supported by the shoulders in some way. Have Coach demo this.

Power cleans need one head of the db to touch the ground and one head to pass the shoulder.

Metcon (AMRAP – Reps)

1:00 On 1:00 Off x 6 Rounds

50 Double Unders

MAX Burpees with time remaining
Choose a number of double unders that you can complete in under :30. If you cannot complete more than 10 here, complete 50 single unders.

No stepping on the burpees.

Score is burpees.

Metcon (Calories)

Extra Credit

16 Rounds

:30 on

:30 off

Assault Bike Calories



CrossFit Alpha Dog – CrossFit

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Thruster (3 Thrusters on the Minute for 10 Rounds)

At the top of every minute complete 3 Thrusters FROM THE FLOOR.

Do these as heavy as you think you will be abe to go without ever failing.

Look to use 55-65% of your best front squat OR add 10/5 pounds from last week,

Metcon (Time)


Deadlifts 275/185


Toes to Bar
Deadlifts should be able to be moved for doubles throughout the workout. Scale the weight so this is possible.

Scale toes to bar to knee tuck ups.

Time Cap 9 Minutes




CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

32 Minute AMRAP

20/16 Calorie Assault Bike

30/24 Calorie Row

40 Pull Ups

50 Wall Balls 20/14

*Rest 3 Minutes After Each Round*
Start a new heat every 3:00. Try to get those who will get off the assault bike and rower faster up front.

Machines will be “First come First Serve” After round 1. So dont screw down assault bike seats.

Each Round should take you 8-12 Minutes (If faster, awesome). If you are not anticipaing falling into this time zone, scale the pull ups in either quantity or type.

Scale pull ups to ring rows. You may go 20 Pull Ups 20 ring rows. Or do all 40 ring rows.

Be sure to know where your next round starts as everyone will be different here.

If you finish at 29:00-32:00 you are done.


40 Chest to Bar Pull Ups

Metcon (Time)

Extra Credit

5 Sets

:30 Knee Raise Hold

20 Sit ups

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