WOD

2/01/20

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

With a Partner Complete…

4 Rounds

12 Synchro Overhead Squat 115/75

18 Synchro Bar Facing Burpees

24 Strict Handstand Push Ups Split
20 Minute Time Cap

1/31/20

CrossFit Alpha Dog – CrossFit

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Metcon (Time)

3 Rounds

10 Clean and Jerks 185/125

10/8 Ring Muscle Ups
Note : there is a workout after this one. So you will need to warm up quick, and not be too tired to complete the second.

Clean and jerks should be moved in singles that take less than 2:00.

Muscle ups should take less than :90 per set.

10 Minute Time Cap

Metcon (Time)

For time

20 Sandbag Cleans 150/100

40/32 Calorie Assault Bike

20 Sandbag Cleans 150/100
Your first set of cleans should be done under 3:00.

Assault bike should be done in NO MORE THAN 3:30

Split heats by 4:00. Share bags if needed.

Time cap 10:00

1/30/20

CrossFit Alpha Dog – CrossFit

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Metcon (Weight)

5 Sets

5 Weighted Ring Dips

5 Weighted Pull Ups

2:00 Rest
If unable to do weighted work, complete reps strict.

If unable to complete reps strict, complete neagtives.

Record combined weight of movements.

Metcon (Time)

With a Partner Complete…

125/100 Calorie Row

100 Box Jump Overs 24/20

75 Toes to Bar

50/40 Calorie Row
Split all the movements anyway you want. With the exception of completing singles.

In order to beat the time cap you will have to be moving very quickly.

Time Cap 15 Minutes

Metcon (Time)

Extra Credit

3 Minute ARAP Sit Ups

3:00 Plank Hold

1 Minute Plank Left

1 Minute Plank Right

1/29/20

CrossFit Alpha Dog – CrossFit

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Push Press (Build to a 10 rep push 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 (2 Rounds for time)

Each For Time

21/18 Calorie Assault Bike

15 Bar Facing Burpees

9 Squat Cleans 225/155

*5:00 Cap*

**Repeat @ 7:00**
The Assault Bike should be quick each round. Think around 1:00.

Your second round should be faster than your first.

Power Cleans are a good scale.

If the squat clean is heavy to the point where you are missing reps, you are not completing the workout with the correct intention.

Stagger heats at the 2:00 mark.

1/28/20

CrossFit Alpha Dog – CrossFit

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Metcon (4 Rounds for time)

Every 8 Minutes x 4 Rounds Complete…

30 Wall Balls 20/14

30/24 Calorie Row

30 GHDSU

15 Right Arm Shoulder To Overhead 70/50

15 Left Arm Shoulder To Overhead 70/50
Time cap on each round will be 7:00.

Groups will need to be split depending on how many will be using the GHDs.

In order to use the GHD you have to be comfortable completing 120 reps today.

Scale using either sit ups or vsit ups.

You can start with either arm on the shoulder to overhead

Deadlift (1 heavy)

Reserved Heavy Single.

Extra Credit