CrossFit Alpha Dog – CrossFit

Clean and Jerk (6 Clean and Jerks OTM x 10)

Has to be done touch and go. If you cannot do this you have gone too heavy.

Weight should be 5 pounds heavier than weight used in the past or around 50%.

Metcon (Time)

3 Rounds

30 Jumping Chest to Bar pull ups

30 Wall Balls 20/14
Jumping chest to bar will have every rep starting with a straight arm and a bent leg. Your jump should allow you to pull back and reach your chest to the bar. A good starting point would be to set up so you have a 90 degree bend in your elbow when standing upright. Your motion should mimic a lipping pull up.


30 chest to bar pull ups

30 wall ball 30/20

Time cap 11 minutes


CrossFit Alpha Dog – CrossFit

Back Squat (8-8-8-8-8 (Building))

Build to a decently heavy set of 8 back squats. Do this using 5 sets of 8 to build up. Remember, with this rep scheme the goal is not to hit a (rep) max, but to get some volume in.

All sets should be in the moderate->heavy range.

Attempt to avoid looking to percentages and go off of feel.

Record your heaviest set of 8. Record other 4 sets in notes.

Metcon (Time)

For Time

50/35 Calorie Assault Bike

30 Power Snatches 95/65
Each group will go in heats of 7 or less. Within your group you will have a 3:30 time cap where you will get off the bike NO MATTER WHAT. If you do not get off the bike in this amount of time, you do not get to press the RX button.

Look to the time cap and use that to decide your weight on the power snatches.

Time Cap 9 Minutes

Rx+ 135/95 Squat Snatches

Metcon (4 Rounds for time)

Extra Credit

4x1000M Row

2:00 Rest Between each
Attempt to have similar times on ech 1000M.


CrossFit Alpha Dog – CrossFit

Metcon (Time)

Teams of 3

200 Wall Balls 20/14

150 Burpees (Together)

100 Clean and Jerks 135/95
The wall balls and the clean and jerks will have one person working at a time.

The burpees you and your partner will be working at the same time. Ideally, you will split the 150 75/75. If one partner moves quicker they can do more (90/60).

Time Cap 26 Minutes


CrossFit Alpha Dog – CrossFit

10 Minutes Assault Bike Calories (Calories)

Complete as many calories as possible on the Assault Bike in 10 Minutes.
Classes will need to be cycled through this (only 7 bikes). When you are not on the bike, you will be working on the pull ups and the turkish get ups.

Metcon (Weight)

Complete 30 Turkish Get Ups.
Use a kettlebell and look to move well. This should not take you longer than 8-10 minutes. Coach should go over movement in the warmup.

Metcon (Weight)

Complete 5×5 Strict/Weighted/Negative pull ups.
Choose between strict, negative, or weighted pull ups. Whichever you will be able to maintain 5 reps with will be your choice. If doing bodyweight, record “0” as your weight.


CrossFit Alpha Dog – CrossFit

Metcon (Time)


Row Calories

Wall Balls 20/14

Power Cleans 95/65

** Complete 7 Lateral Burpees after each round**
Start a new heat on the rower every 2 Minutes. After your first round, rowers will become “first come first serve.” This means if all 9 rowers are taken, you will take the first available.

Power Cleans SHOULD NOT be done in singles.

Lateral burpees still require a two foot take off.

Time Cap 24 Minutes

Metcon (No Measure)

4 Sets

12 Back Extensions

:30 Iso Hold

*Rest as needed between rounds

Elements classes starting at 6:30PM Mon/Wed/Fri. Check out the getting started tab for more details!

Try a free workout on Saturdays!

ATTENTION MEMBERS: Request to join our FB group CrossFit Alpha Dog for social updates and peer to peer networking.

Refer a friend and receive $50 CASH!