12/06/18 - CrossFit Alpha Dog


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (Weight)

8 Rounds

:30 on :30 off

Seated Overhead Hold
(Same as last week)

Many of us will be using an empty barbell.

Start in a seated position on the floor with your legs in front of you (and locked out).

Hold the barbell overhead.

Place an emphasis on a neutral body position (do not overextend).

Also, focus on driving the back backward for the duration of your :30.

If done correctly, you should feel the muscles of your mid back light up.

If this is easy for you, add weight. But not mamy people will go higher than an additional 20 pounds.

Check your ego on this one. Done for postion, not max weight.

Metcon (Calories)

Teams of 3

20 Minute AMRAP

Max Assault Bike Calories
Try to keep all male/female teams.

Nexttry to all keep the same seat height.

Discuss with your team a strategy to get the most combined calories out of your 20 minutes.