Youth CrossFit

CrossFit Type 44, CrossFit Type 44 West – CrossFit Youth

Group Warm-up

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

100 Ground-2-Overhead – Med Ball (Heavy)
EMOM 5 Burpees!

Metcon (No Measure)

5 rounds:

10 Hollow Rocks

10 V-ups

10 Tuck-ups

:10 Hollow Hold

1 min Rest

Thursday’s WOD 11.01.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

 

Group Warm-up

Bench Press (6×5)

*work upto a heavy 5 rep weight and complete all sets at same weight.

Metcon (Time)

For Time:

100 Thrusters – 95/135

*perform 3 Pull-ups every minute on the minute.
20min Timecap!

Wednesday’s WOD 10.31.18

Wednesday’s WOD 10.31.18

Group Warm-up
Snatch (3-3-3-3-3)
Work to around 75% of 1RM and complete all sets at same weight.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
31 Box Jumps
31 Burpees
31 American Swing 16/24
RomWod
RomWod
RomWod

Wednesday’s WOD 10.31.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Snatch (3-3-3-3-3)

Complete all sets at same weight – cycle the 3 reps without putting the bar down!

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

31 Box Jumps 20/24

31 Burpees

31 American Swing 16/24

RomWod (No Measure)

Tuesday’s WOD 10.30.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Squat (6×2)

Work to a heavy set of 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

250m Row

50 Double Unders

25 AbMat Sit-Ups

Return to 24/7 Dead legs

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 (50/3 60/3 70/3 80/3 (85/3)x8)

Snatch (50/3 60/3 (70-75/3)x6)

1 rep= 1 Snatch and 1 OHS

Power Clean (50/2+3 60/2+3 (65-75/ 1+3)x7)

Power Clean + Push Press

Back Squat (Work to 4×10 @ 70%)

Monday’s WOD 10.29.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

5 Rounds:

1 Round of “Cindy”

1 Round of “DT” – 105/155#

*rest 60 seconds
Cindy = 5 pullup, 10 pushup, 15 squat

D.T. = 12 deadlift, 9 hang power clean, 6 shoulder to overhead

Metcon (No Measure)

Accessory:

3 Rounds:

10 Cossack Squat

10 Single Arm KB Swing

Max Plank