CrossFit Alpha Dog – CrossFit

View Public Whiteboard

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

(Week 3/4)

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.

Metcon (Weight)

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

Metcon (Time)

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

Metcon (Weight)

Extra Credit

5 Rounds

:30 Heavy Hold Right

:30 Heavy Hold Left


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Snatch (1 Snatch + 4 Overhead Squats)

Use this as a warm up for the 155/105 Bar in the workout. You can do a set or two heavier than your working weight.

Should not take more than 8-10 Minutes

Metcon (5 Rounds for reps)

5 Rounds

3 Minutes on 1 Minute Off

20/16 Calorie Row

20 Toes to Bar

MAX Overhead Squats 155/105
Start Heats 2 Minutes apart.

You should have at least 1 minute on the first round. Scale to make this happen.

Scale the overhead squats to front squats if you cannot handle 95/65 or more weight.

Metcon (Time)

Extra Credit

100 Push Ups


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Deadlift (Build to a Heavy Deadlift and Drop Sets)

Quickly Build to a Heavy Deadlift. We all have 1RMs, but today is not the day. And do not be discouraged by this. You will hit your heavy lift in 10-12 minutes.

Once you have hit this lift, complete a drop set of 5 reps.

From this weight, drop more weight and complete a set of 8 reps.

Look to attempt drops at roughly 80% and 70%.

Metcon (Time)

4 Rounds

25’/50/75’/100′ Dumbbell Front Rack Walking Lunge 50s/35s

200M Run
Each Round you will increase the distance you will be lunging. Follow this with the run.

Follow previous open standards as to how to rack the dumbbells for the front rack lunge.

Time Cap 11 Minutes

Metcon (Time)

Extra Credit

5 Rounds

1k Row

2:00 Rest


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Front Squat (Build to a Heavy Set of 8)

Using multiple sets of 8, build to a single heavy set.

Stop when you either fail or at a technical breakdown.

Don’t attempt again after failure

Metcon (AMRAP – Reps)

10 Minute AMRAP

25 Chest to Bar Pull Ups

100 Double Unders
Scale the number of pull ups being done to a number keeping you under 2:00.

Scale the double unders also to a place keeping you under 2:00

Metcon (Calories)

Extra Credit

10 Minute Max Calorie Assault Bike


CrossFit Alpha Dog – CrossFit

View Public Whiteboard

Metcon (Time)

With a Partner Complete..

10 Alternating Rounds..

5 Power Cleans 185/125

6 Bar Facing Burpees

7 Shoulder to Overhead 185/125

14/12 Assault Bike Calories
Barbell weight should allow shoulder to overhead to be done close to unbroken for the duration of the workout.

Time Cap 28 Minutes