CrossFit Alpha Dog – CrossFit

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Metcon (Time)

You go I go..

10 Rounds (5 Each)

5-8-11-14-17 Burpees

17-14-11-8-5 Chest to Bar Pull Ups

2-4-6-8-10 Sandbag/ball Over the Shoulder
Each Person does the 5-17-2 and then each will do the 8-14-4


CrossFit Alpha Dog – CrossFit

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Class Format

Open workout 20.2 Structure and Schedule.

If you need extra warm up, show up earlier. Please do not be the reason the class runs behind. You will be partnered up and count each others reps. There is an included time for group 2 to warm up before their go. Group 1 can relax during this time.



General Warm Up (5 MINUTES OR LESS) So be on time.

Shoulder + Bounding + Kipping


Workout Talk + Set Up


Workout Specific Warm Up Group 1

2 Rounds of 20.2

–Rest till recovered–

1 Rounds of 20.2

Rest till Recovered

(If this is too much work, do less)


20.1 Group 1


Workout Specific Warm Up Group 2


20.1 Group 2

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells


CrossFit Alpha Dog – CrossFit

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Metcon (No Measure)

5 Sets

5 Bench Press

5 Right Arm / 5 Left Arm Dumbbell Row Heavy
Complete the superset with a :90 rest following each set.

Use 75% on the bench press on all sets

Bench Press

Metcon (Time)

For Time


Air Squat

Kettlebell Swing 55/35
Should be a pretty quick workout. Kettlebell swings should be done in large and almost unbroken sets.

Time Cap 10 Minutes

Metcon (Time)

Extra Credit

5 Minute Squat Hold


CrossFit Alpha Dog – CrossFit

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Metcon (Weight)

4 Rounds

Minute 1 : 3 Squat Cleans

Minute 2 : 3 Jerks (From Floor)

Minute 3 : 2 Clean and Jerks

Use 65-70% Clean and Jerk
Each minute complete the work above. At minute four you go back to “minute 1.”

You will need to power clean your bar on minute 2.

Use between 70-75% of your clean and jerk.

Metcon (AMRAP – Reps)

12 Minute AMRAP

40/30 Calorie Assault Bike

60/50 Calorie Row

Max Wall Balls 20/14
Start heats 4 minutes apart.

Score is number of wall balls.

Metcon (Time)

Extra Credit

6 Rounds

500M Row

15 Glute Bridges For Quality


CrossFit Alpha Dog – CrossFit

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Metcon (No Measure)

5 Sets

3 Front Squats @ 65%

15 Sit Ups

15 Arch Ups (Super Mans)

1:00 Rest
This will again be in the superset format. So complete the 3 exercises back to back, and then rest a minute until you repeat.

Front Squat (5 Sets of 3 Reps)

Metcon (4 Rounds for reps)

4 Rounds

3 Minutes On

1 Minute Rest

400M Run

Max Burpee Muscle Ups
Ring muscle ups.

You should be able to finish the run and get reps every round.

Scale burpee muscle ups to burpee pull ups.

Metcon (No Measure)

Extra credit

5 Sets

15 Good Mornings