Month: September 2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Teams of 2:

250m Row Each

40 Overhead Squat 95/135

5 Tire Flips

250m Row Each

60 Toes To Bar

5 Tire Flips

250m Row Each

80 Alternating Dumbbell Snatch 35/50

5 Tire Flips

250m Row Each

100 Burpees
*tire flips together, everything else is 1 person working at a time

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

“Swingin’ Annie”

50-40-30-20-10

double unders

situps

*20 american kb swings after each set
*kb swings = 35/53#

*RX+ = 1-5 ascending rope climbs after each set of du/situps, so 50-50-1, 40-40-2, 30-30-3, etc AND no swings

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

The Lyon (Time)

5 rounds, each for time of:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.
*women’s RX = 115#

CrossFit Type 44 – Olympic Lifting Strength & Technique Class

Olympic Dynamic Warm-up (Time)

Walking Hamstring Stretch LOB

Sampson Stretch LOB

Walking Groin Stretch LOB

High Knees LOB

Butt Kickers LOB

PVC Good Mornings

PVC Pass Throughs

Small Arm Circles 10 each direction

Large Arm Circles 10 each direction

1x Crossover Symmetry Protocol

Front Squat (55/5 65/5 (75/7)x5)

Power clean & Power Jerk (50/3+3 60/2+3 (70/1+3)x7)

Snatch Grip Deadlift (3 warm up sets, then 7×5 @ 100% of Snatch Max)

Back Squat (50/3 60/3 70/3 (80/5)x7)

CrossFit Type 44 – CrossFit Youth

Metcon (Time)

5 Rounds for time:

10 Goblet Squats

10 Sumo Deadlift High Pulls

10 Burpee Box Jumps

*2min Rest between rounds!

Metcon (Time)

2000m Row
With a partner – switch every 250m!