WOD

5/23/19

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

For Time

100 Calorie Row

80 Wall Balls 20/14

60 GHD Sit Ups

40 Box Jump Overs 24/20

100′ KB Overhead Walking Lunge 53/35s
Another longer day!

Notice the complexity of movements today. Scale well please

RX Box jump overs have you CLEARING the box. Only do so if you know you WILL NOT MISS.

Only attempt GHDSU if you have done so in the past. Scale these to Wall Ball Sit ups with your same wall ball.

Be sure to leave room for the walking lunges. AKA don’t spread boxes within the yellow tape in it’s entirety.

Time Cap 25 Minutes

Metcon (Calories)

Extra Credit

30 Minute Ascending Pace Assault Bike

Pick up @ minutes…

10-8-6-4-2

5/22/19

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

6 Rounds

400M Run

10 Pull Ups

20 Push Ups

30 Air Squats
Murph Practice!

Be very strict with how you complete your reps.

Time Cap 26 Minutes

Metcon (No Measure)

Extra Credit

NONE
Remember, too much of a good thing is often a bad thing

5/21/19

CrossFit Alpha Dog – CrossFit

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Metcon (Weight)

10 Minutes

50 Double Unders

5 Hang Power Cleans @ Ascending Weights

1:00 Rest
Every round you should be able to increase weight.

Know this and do not fail early.

Today is a good day to practice double unders. Keep in under 1:00 of practice.

Metcon (Time)

9-7-5-3-1

Muscle Ups

Squat Snatches 135/95
Scale Muscle Ups today to ring dips. These can be banded as a scale.

The Squat Snatches should be light/moderate. Scale the weight of these before scaling to a power snatch.

Time Cap 12 Minutes

Metcon (3 Rounds for time)

Extra Credit

Every 5:00 x 3 Rounds

Max effort 500M Row

5/20/19

CrossFit Alpha Dog – CrossFit

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Back Squat (Complete 5 sets of 5 on the Back Squat)

Using your heaviest 20 Rep weight, complete 5 sets of 5 on the back squat.

These should be easily done and SHOULD NOT be heavier than 80%

Metcon (Time)

3 Rounds

20 Dumbbell Snatch 105/70

9 Strict Parallete Handstand Push Ups 4″/2″
Dumbbell Snatches should take less than 2:30 per set of 20.

Handstand Push Ups should also take less than 2:30 per set.

Scale Stict HSPU WITHOUT KIPPING.

DB Snatch has to be alternating.

Time Cap 12 Minutes

Metcon (Time)

Extra Credit

40/30 Calorie Assault Bike

200′ Bag/Ball Carry

40/30 Calorie Assault Bike
Stay out of the way of class.

5/17/19

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.

Use either of the past two weeks of 20 reps to give you an idea for today.

This is the Final Week

Metcon (Time)

10-8-6-4-2

Muscle Ups

**50″ Handstand Walk Between each Set**
Finish with the Handstand Walk.

Scale Handstand Walk to a 10/8 Calorie Arms only Bike.

Scale Muscle ups to Ring Dips/Banded Ring Dips with a rep scheme of 20-18-16-14-12

Time Cap 13 Minutes

Rx+ Use Ramp

Metcon (Calories)

Extra Credit

Death By Wall Balls 30/20

**Score total Assault Bike Calories between Wall Ball sets**