CrossFit Alpha Dog – CrossFit

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Metcon (Time)

For Time


Assault Bike Calories

Box Jump Overs


Chest to Bar Pull Ups

Dumbbell Hang Clean and Jerks 50s/35s
Females complete 40-32-24-16-8 Calories on the Assault Bike.

Start Heats 5 Minutes Apart.

DB HCJ are with a single dumbbell.

(No Burpees 🙂

35 Minute Time Cap


CrossFit Alpha Dog – CrossFit

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Metcon (Time)

3 Rounds

30/24 Calorie Row

30 Toes to Bar

30 Power Snatches 75/55

30 Overhead Squats 75/55
Start a second heat 3 Minutes behind the first heat.

Notice the 3rd round.

Every segment should take you no longer than 2:30 Minutes to finish. If it does, scale the reps per round so you finish in this time domain (EX: 20 TTB).

Power Snatches should be done touch and go the whole time.


40/32 Cal Row

40 TTB

40 PS

40 OHS

(Must Beat Cap to be considered “Rx+”)

30 Minute Time Cap

Metcon (Time)

Extra Credit

5 Rounds

20 Weighted Sit Ups

40 Russian Twists


CrossFit Alpha Dog – CrossFit

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Clean and Jerk (Every :20 x 20 Rounds Complete 1 Rep)

Complete 1 Clean and Jerk Every :20 for 20 Sets. These reps should be difficult BUT YOU SHOULD KNOW YOU WILL NOT FAIL.

Look to use 70%

Metcon (AMRAP – Reps)

12 Minute AMRAP

18/15 Calorie Row

6/4 BarMuscle Ups

6 Devils Press 50s/35s
Start heats 2 Minutes Apart.

Scale Bar Muscle Ups to Burpee Pull Ups

Deadlift (5×5 @ 73%)

Extra Credit


CrossFit Alpha Dog – CrossFit

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Front Rack Lunge (5×12 @ 70% of your Front Squat/Back Squat)

1) Take the bar from the rack.

2) Face opposite the direction you would if typically taking bar from the rack.

3) Take 6 strides away from rig, turn, take 6 strides back toward rig.

4) Keep torso rigid, elbows up. good lunge technique (don’t tight rope).

5) Work with a partner.

If you completed these this time last year, look to sart 10-30 pounds lighter than your heaviest recorded set.

Metcon (Time)


Alternating Dumbbell Snatch 50/35

Lateral Burpee Over the Dumbbell
Last done on 01/22/18

This workout should be done very quick. Also known as 18.0

You must two foot take off and land on each burpee. No stepping allowed.

Time Cap 9:00

Rx+ (Repeat @ 8 if sub 4:00)

Metcon (5 Rounds for time)

Extra Credit

Every 3:00 x 5 Rounds

500M Row

12 Strict HSPU


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)


Push Press 5×3

At the top of each rep hold for 3 seconds, control the lower and fire right back up.

If you aren’t comfortable with lowering into a front rack position you can lower the weight, readjust, and the go. If you do this try to not let the weight rest on you longer than necessary to readjust your grip.

Load should be about 75-80% of your 1RM. It is okay to build load the first 3 sets, but sets 3-5 should all be at the same weight

Metcon w/Partner

4Rounds – 3:00 on, 3:00 off

Farmers Carry 30m – HEAVY – No Rx load, but expect anyone who can do RX to use 90+

10 HSPU(Scale to 3 Negatives/:30 Handstand Hold)(Scale up to Paralette)

Max Burpees to Target