Categorized as: WOD

5/08/19

CrossFit Alpha Dog – CrossFit

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Metcon (3 Rounds for time)

Each For Time

3 Rounds

100 Double Unders

100 Ft Handstand Walk

3 Rounds

30/24 Calorie Row

15 Handstand Push Ups

3 Rounds

20/16 Calorie Assault Bike

20 Goblet Squats 70/53
Each round has an 8:00 Time Cap and Each new round starts at 10:00 (20:00)

Another choose your own adventure day! Start each wherever you would like / what makes sense for the class.

Look to scaling options that are most closely compared to the rx movements.

Doubler Unders to single unders @ 150. Handstand walk scale 4 wall walks Or 20 shoulder taps.

SCALE HANDSTAND PUSH UPS TO A DUMBBELL PUSH PRESS.

Rx+ HAS TO BE DONE FOR ALL

1) Handstand Walk Course x 3

2)Strict HSPU

3) Goblet Squat 97/70

5/07/19

CrossFit Alpha Dog – CrossFit

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Clean and Jerk (Attempt 6 Heavy Clean and Jerks)

These do not need to be done all at the same weight.

Do not go for a 1RM. Notice how it doesn’t say build to a heavy, or attempt a 1RM.

Load the bar up. Take some lifts. Call it a day.

Metcon (Time)

For Time

30 Devils Press 50/35

40/32 Calorie Row

50 Kettlebell Swings 53/35
Share the dumbbells on the devils press. These will have a 4:30 time cap. Start the next heat at 5:00.

Rx+ 70/53 Kettlebell

Only use the heavy kettlebell if you can maintain 10 reps at a time.

Time Cap 11 Minutes

Metcon (3 Rounds for time)

Extra Credit

3 Sets

2k Row

4:00 Rest

Done @ 80% and make each faster than the one before it.

5/6/19

CrossFit Alpha Dog – CrossFit

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Push Press Front Squat (5 Front Squat + 2 Push Press)

Complete these at the same weight as last week. All sets done at the same weight.

5 Rounds!!!! (I know it says 2 Push Press, It is 5. I suck)

5 Front Squat

5 Push Press

Metcon (AMRAP – Reps)

10 Minute AMRAP

50 Air Squats

10 Bar Muscle Ups
Scale 10 Bar Muscle ups to 30 Ring Rows.

You should be making it to the second set of bar muscle ups.

Metcon (Calories)

Extra Credit

In 5 Attempts Find Max Wattage on the Assault Runner

5/04/19

CrossFit Alpha Dog – CrossFit

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Metcon (Distance)

In Teams of 2 complete the 30 Minute Age Group Qualifier AMRAP of…

3 rounds of time of:

15 deadlifts, 225/155

35 overhead squats, 75/55

90 double-unders

Then…

45 thrusters, 95/65

45 toes-to-bars

45 cleans, 95/65

45 chest-to-bar pull-ups

Then…

80 bar-facing burpees

4,000-meter row

5/03/19

CrossFit Alpha Dog – CrossFit

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Back Squat (Complete a 20 Rep Back Squat)

Use sets of 5 to warm up to a 20 rep back squat.

Take one attempt.

This can varry from 50-75%

Don’t let technique break down here.

We will be doing this next week as well. So if you go lighter it is okay. If you fail, do not try again.

Metcon (Time)

For Time

800M Run

21 Sumo Deadlift High Pulls 115/75

15 Bar Facing Burpees

400M Run

21 Sumo Deadlift High Pulls 115/75

15 Bar Facing Burpees

200M Run
Sumo deadlift high pull will be demonstrated by the coach. Finish position is barbell above nipple line.

Time Cap 12 Minutes