CrossFit Alpha Dog – CrossFit
Back Rack Lunge (5×12 @ = 20/10 From Front Rack Last Week)
Notice the BACK RACK. This needs to be a comfortable weight where you know you will not need to bail.
Add upwards of 20# /10# from last week
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, good lunge technique (don’t tight rope). 90/90 hips and knees.
5) Work with a partner.
Within 8 Minutes
100 Single Arm Dumbbell Strict Press
Week 2/2 (Same of Last Week)
Keep a running total PER ARM. Stop each when either hits 50. Have to split the work evenly
Comlplete as many presses as you can with one dumbbell and then switch arms and begin side two at exhaustion.
Weight used should allow 8-12 reps fresh and 3-6 in each following set.
Rx has you finihsing in 8 minutes
Accumulate a 5:00 Weighted Plank
With a plate on your back, accumulate a 5:00 plank. Take breaks as needed.
Time Cap 10 Minutes
:30 Heavy Hold Right
:30 Heavy Hold Left