CrossFit Alpha Dog – CrossFit

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Back Squat (Complete 5 Sets of 7 Reps)

Complete 5 Sets of 7 Reps.

If you were here last week, use that as insight to what you should be using this week and if you should increase weight.

You should not need more than 2:15 rest between sets.

You may add 20/10 from last week

Metcon (AMRAP – Reps)

6 Minute AMRAP

3 Box Jump Over (24/20″)

6 Deadlift (255/175lb)

9 Bar Facing Burpee
If you cannot keep this workout quick, you should consider scaling.

Deadlifts should not be done in singles.

Metcon (Time)

Extrra Credit

5 rounds

25/20 calorie assault bike

500M Row

2:00 rest


CrossFit Alpha Dog – CrossFit

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Mini Seminar

From 11am – Noon Coach Andrew will be holding a workshop.

Workshop should infer that there will (hopefully) be a lot of interaction. I just want to lead discussion!

Structure will be loosely based aroud the new year and having something to reach for, if you actually want it, and how to keep it in your sights.

I have some handouts, so if you are coming bring a pen or pencil!

If you are trying to workout, open gym from 9-11am and 12-1.


CrossFit Alpha Dog – CrossFit

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Muscle-ups (EMOM x 8 Complete Progression)

Hardest is at the top.

1) 1-3 Strict Muscle Ups

2) 1-5 Kipping Muscle Ups

3) 3-5 Kip Swings

(Focus on the hollow and the arch of these. If you can pull on your hollow you should be)

4) Strict Chin ups or Negative Chin Ups

2-5 Reps.

(Should be done if chin ups are less than 6 for a female and 10 for a male)

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
Time Cap 10:00

Metcon (Time)

Dianne +


Deadlifts 315/205


Paralettle HSPU
Only attempt if your dianne is under 3:30

Dont do both workouts.

Time Cap 10:00


CrossFit Alpha Dog – CrossFit

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Clean (Build to a Heavy Clean)

They may be either power or squat cleans.

Remember that Heavy does not mean 1RM. If it happens, great. If not, move on and do not hurt yourself.

Bench Press (Build to a Heavy Bench Press)

After every set of Bench (including the warm up) complete a set of rows.

You may row with either dumbbells or kettlebells.

Complete 5 on each arm.

Metcon (No Measure)

Extra Credit

30 Minutes of easy moving.


CrossFit Alpha Dog – CrossFit

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Metcon (Time)


5 Rounds

25 Wall Balls 20/14

15 Ring Dips
Wall Balls should be done in 2-3 sets per round.

Ring Dips should be done in 5 Sets. Use a band for scaling.

Time Cap 12 Minutes

Metcon (Time)


3 Rounds

10 Devils Presses 50s/35s

25/20 Calorie Assault Bike
If there are more than 8 people in class, you will need to have some do this peice first. So everyone can have their own bike and dumbbells.

12 Minute Time Cap