CrossFit Alpha Dog – CrossFit

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1000m Row (Time)

Max Effort 1000m Row

Metcon (5 Rounds for time)

Every 4:00 x 5 Rounds

18 Deadlift (315/205)(275/185)(225/155)(185/125)(135/95)


Ring Muscle Ups
In your first 4:00 you will complete 18 Deadlifts @ 315/205 and 3 ring muscle ups.

In your second 4:00 you will complete 18 Deadlifts @ 275/185 and 6 RIng Muscle Ups.

Do this with the descending weights and the increasing ring muscle ups every round.

Scale Ring Muscle Ups to Burpee Pull Ups.

No time caps per round. Just scale appropriately.


CrossFit Alpha Dog – CrossFit

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Shoulder Press (Build to a 10 rep strict press)

10 is alot of reps. You will likely not get more than 5-7 good (climbing) sets.

Be sure to do 10 FOR EVERY SET. It is not about hitting a “10RM” but about getting the volume in.

Metcon (AMRAP – Reps)

Teams of 2

Alternating 12 Minute EMOM

12/8 Calorie Assault Bike Buy in

Max Burpees in Remaining Minute

**Rest every other minute while partner goes**
P1 gets the first minute

P2 gets thes second minute.

If you are unable to finish the 12/ 8 calories within the minute, you get a zero for that round (due to not completing burpees)

Score is burpees.


CrossFit Alpha Dog – CrossFit

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Metcon (3 Rounds for time)

Each For TIme..



Sandbag Cleans 150/100

Strict Handstand Push Ups

@ 10:00


Row Calories

Chest to Bar Pull Ups

@ 20:00


Double Unders

Push Ups
3 Scores will be the 1, 2nd, and 3rd couplet.

Each will have a 8:00 time cap .

Scale strict hspu in number first, then to kipping. Complete WALL WALKS in a 4-3-2 rep scheme if you cannot do hspu.

Scale C2BPU first in number, then to normal pull ups. Scale to ring rows next.


CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Reps)

30 Minute AMRAP

10 Overhead Squats 135/95

20 Toes to Bar

30 Wall Balls 20/14

40 GHD Sit Ups

50/40 Assault Bike Calories

10 Overhead Squats 135/95

-Rest 4:00 After Each Round-

**Each Round add 30/20 to OVHS**
Start heats 3:00 apart. Put those who will move quicker first. If This is for classes larger than 8.

Overhead squats should be able to be snatched overhead. If you cannot snatch the weight, do not add on the next round.

Sub VSit Ups for GHDSU.

Metcon (No Measure)

Extra Credit

10 Light Bench Press Reps

15 Ring Rows

Not for time


CrossFit Alpha Dog – CrossFit

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Back Squat (Check Notes)

Follow the scheme…

1 Back Squat + 20/10 from 1/27/20

-Rest 2:00-

3 Back Squat @ same weight as 1/27/20

Rest 2:00

^^Complete for 3 total rounds^^

Your singles should be easy here.

Your rest does not have to be exact

Record your singles

Metcon (AMRAP – Reps)

12 Minute AMRAP


Burpee Box Jump Overs 24/20

Power Cleans 135/95

Shoulder to Overhead 135/95
Complete each movement for 3 reps, then 6, then 9. Do so for all 12 minutes. If you get to 15, continue to 18 and so on.

Weight should be done for quick singles and UB Shoulder to overhead for most of your rounds.

Metcon (Calories)

Extra Credit

15 Rounds

:30 Hard Bike

:30 Easy Bike