CrossFit Alpha Dog – CrossFit

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Walking Lunges (Every 1:30 Complete 20M Walking Lunges x 8)

Every 1:30 Complete 20M Walking Lunges x 8
Final Week

At the top of every :90 complete 20M of walking lunge steps. Hold the dumbbells (2 dumbbells)at your sides.

Use the same dumbbells for all sets. You can share with a partner and offset by :45.

Males think 35s +

Females think 35s –

Metcon (AMRAP – Reps)

20 Minute AMRAP

15/12 Strict Pull Ups

30 Push Ups

45 Air Squats
Open Workout?

Scale Strict Pull Ups to Negatives.

Only Complete PERFECT PUSH UPS. Guys this is mostly aimed at you. Scale to a box.

Metcon (Time)

Extra Credit

4000/3500M Riw

Every 3:00 + 0:00 Complete 12 Strcit HSPU


CrossFit Alpha Dog – CrossFit

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Metcon (3 Rounds for time)

Every 10:00 x 3 Rounds with a Partner

30 Deadlifts 225/155 split however

20 Synchro Bar Facing Burpees

1000/9000M Row split however
8:00 Time Cap Per Round


CrossFit Alpha Dog – CrossFit

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Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here
This workout starts with thrusters. Do not do burpees until after the first minute passes.

DO NOT ENTER “The Vortex”

The Vortex*

Individual Variation**

When you enter a workout way to hot, leaving you unable to progress in said workout.

Example : Opening with 15 thrusters, and then 10 and being stuck only doing burpees for 5 straight minutes. Thus leaving you will 25/100 Thrusters and not being any closer to finishing.


Half Kalsu (50 Thrusters 135/95)

95/65 Kalsu (100 Thrusters)

75/55 Kalsu

45/25 Kalsu

Time Cap 28 Minutes


CrossFit Alpha Dog – CrossFit

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Back Squat (6 Sets of 2 Reps)

Complete 6 Sets of 2 on the Back Squat. Use the same weight for every set.

The weight you use should be one of 2 options…

1) Add 10/5 From last weeks Back Squat 5×3

2) Something sustainable that you are able to move well for all 6 sets.

Metcon (3 Rounds for time)

Every 4:00 x 3 Rounds

15/12 Arms only Assault Bike

30 Box Jump Overs 24/20

Max Effort Hang From Pull up Bar
There will be a 1:45 time cap per round, a second group will start at the 2:00 mark.

You will have three seperate scores which will be just your hangtimes.


CrossFit Alpha Dog – CrossFit

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Power Snatch (EMOM x 8 6 TnG Power Snatches)

We have done this in the past. Look to either repeat a previous number OR use less than 50%.

Practice the cycling of the barbell downward to make it as smooth as possible.

Metcon (Time)

For Time


Alt Dumbbell Snatches 50/35


Burpee Box Jump Overs 24/20
The dumbbell must switch hands every rep. You will complete 8 every time.

You can step through the burpee box jump over.

Time Cap 12 Minutes

Rx+ 70/50