WOD

4/18/19

CrossFit Alpha Dog – CrossFit

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Sumo Deadlift (Work to a 5RM)

A Sumo Deadlift has your feet wide. Your hands will grip between your legs.

For many of us, last week was our first attempt at the SDL. Use that weight as reference for this week.

Do not really look to your conventional deadlift for influence on your weight here. Start Fresh.

Work to technical breakdown, you really shouldn’t be failing.

Metcon (Time)

3 Rounds

21 Pull Ups

15 Hang Power Cleans 155/105
Pull Ups need to be done in sets, if not consider scaling the movement or the number of reps.

Hang power cleans should be able to be done in sets of 3-5+

Time Cap 11 Minutes

Metcon (Time)

Extra Credit

100 Standing Calf Raises w/ 2 Second Hold at the top with your shoes off.

4/17/19

CrossFit Alpha Dog – CrossFit

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Strict Handstand Push Ups (AMRAP – Reps)

Strict Handstand Push Up Work

Options…

1) 5 Sets Strict HSPU Reps 1-8

2) 5 Sets Negative HSPU Reps 2-5

-You may use plates to add height to the negative.

3) Strict Press 5×8
If you were here last week, look to your notes and do something similar and look to either do extra work, or more weight.

Superset this with your pull up work.

What your scale should do is either increase the skill you have, or work toward getting the skill.

Metcon (Time)

For Time

25/20 Calorie Row

30 Dumbbell Snatches 50/35

200 Double Unders

30 Dumbbell Snatches 50/35

25/20 Calorie Row
No burpees guys. You are welcome.

Scale in attempt to finish under the time cap.

11 Minute Time Cap

Metcon (Time)

Extra Credit

6 Rounds

20 VSit Ups

:45 Second Rest

4/15/19

CrossFit Alpha Dog – CrossFit

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Front Squat (Build to a Heavy Front Squat AND Drop Set)

Take 10-12 Minutes to Build to a Heavy Front Squat. This should not have the intent of a 1RM. You should also NOT Fail.

Once hit, drop 40/30 pounds and complete 2 more sets of 4.

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

9 Burpee Box Jump Overs 24/20

18 Kettlebell Swings 53/35
Kettlebell swings should be able to be done unbroken.

Metcon (Time)

Extra Credit

4 Sets

3 Rounds

500M Row

1:00 Rest

3:00 Bewteen Sets

(12 Total 500s)

4/13/19

CrossFit Alpha Dog – CrossFit

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Metcon (No Measure)

General Warm-up

Single Unders

Bent Arm Hang

Lunges

Core/Mobility

Open Hips – Angular and Rear

Glute Position – Hip Thrust/Bottom Squat

Hollow Position

Metcon w/Partner
Everything wirtten by coach Chris!

Metcon (3 Rounds for reps)

3 Seperate Rounds W/ Partner

8 Minutes On 5 Off

Round 1

10 Calorie Bike

10 Power Snatch 75/55

Round 2

8 Calorie Row

8 Clean & Jerk 115/80

Round 3

6 Bar Facing Burpees

6 Deadlift 185/125

4/12/19

CrossFit Alpha Dog – CrossFit

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Sumo Deadlift (Work to a Heavy 5 Sumo Deadlift)

A Sumo Deadlift has your feet wide. Your hands will grip between your legs.

Many of us have never done this, so be conservative with your build.

Do not really look to your conventional deadlift for influence on your weight here. Start Fresh.

Work to technical breakdown, you really shouldn’t be failing.

Alpha Tester (Time)

27-21-15-9

Wall Balls 20/14

Burpees
Many of us have done this! look to old times for a goal to beat.

Rx+ 30/20 wall ball. (record in notes)