CrossFit Type 44 – CROSSFIT
Group Warm-up
Metcon (Weight)
EMOM 18:
Min 1 – 1 Squat Clean (building)
Min 2 – 12-15 Toes to Bar
Min 3 – 12-15 Hand Release Push-Ups
EMOM 18:
Min 1 – 1 Squat Clean (building)
Min 2 – 12-15 Toes to Bar
Min 3 – 12-15 Hand Release Push-Ups
*Building in weight
**Overhand grip, no switch grip. Reps should be “quiet,” no bounce
AMRAP 18:
25 Alt. DB Snatch 35/50
50 Calorie Row
25 Burpee over DB
8 Rounds NFT:
50m Farmer Carry or Sled Pull/Push
4 DBall Cleans
1 Rope Climb
*Weight is up to you.
**If rope climbs are easy for you, try legless
Accessory:
4 Rounds:
2 Turkish Get-Up Ea. Side
10 DB Curl
10 DB Side Bend Ea. Side
*warm-up and complete 5×3 at the same weight
2 Rounds:
15 Push Press 75/115
25 Box Jumps 20/24″
-Rest 1-
1 Round:
30 Push Press 75/115
50 Box Jumps 20/24″
*Box jumps MUST step down. NO jumping off or rebounding reps.
**Score includes resting minute
*warm-up and complete 5×5 at 70-75%
:20 ON / :20 OFF
100 Front Squats 65/95
100 Calories
100 Pull-Ups
*Partition however you want
**20min TimeCap
Accessory:
100 Core of Choice
AMRAP 12:
3-6-9-12-15…etc.
Alt. DB Snatch 35/50
Burpees Over DB
AMRAP 5:
5 Deadlift 135/185
10 Pull-ups
15 Sit-ups
AMRAP 5:
Calorie Row
AMRAP 10:
10 Deadlift
15 Pull-ups
20 Sit-ups
AMRAP 10:
Calorie Row
RX+
155/225
Bar MU’s
GHD Sit-ups
**score is total reps and calories combined.
*15mins to work up to a heavy set of 3. Then complete 3×3 at that weight.
AMRAP 4:
50m Sprint
30 Double Under
-Rest 1-
*Pick up where you left off.
AMRAP 4:
50m Sprint
30 Double Under
Directly Into..
40 Dual KB Front Rack Squats 35/53
Rx+.. 53/70
*Knuckles touch