Monday’s WOD 03.30.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Warm-Up Demo Video:

https://youtu.be/HFObW-Odmuo

Workout/Accessory Demo Video:

https://youtu.be/KfKhviHeoVA

Metcon (No Measure)

Warm-Up:

5:00 Run / Jump Rope / Machine

3 Rounds:

4 Contralateral Inchworm

3 Ea. Cradle Lunge w/ Side Bend

6 Ea. Hi Knee Goblet Squat

Metcon (AMRAP – Reps)

4 Rounds:

8 Russian KB Swings or Backpack Swings

8 Goblet Squat or Backpack Hold

-Rest 5-

Max Reps Goblet Squat or Backpack Hold

If you have equipment..

4 Rounds:

8 Hang Power Clean

8 Front Squat

-Rest 5-

AMRAP 2:

Max Reps Front Squat 95/135

Metcon (No Measure)

Accessory:

4 Rounds:

Max Reps Banded/Tricep Extension

10 Bicep Curl

Tuesday’s WOD 03.31.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Warm-Up Demo Video:

https://youtu.be/s1VqWmBoqD0

Workout/Accessory Demo Video:

https://youtu.be/iHNt3Jrl4aQ

Metcon (No Measure)

Warm-Up:

5:00 Run / Jump Rope / Machine

3 Rounds:

10 Contralateral Deadbug

10 Ea. Arm Circles Forward

10 Ea. Arm Circles Backward

Sprint Prep: 15 Meters

Knee Hug

Quad Stretch

Ankle Cradle

Straight Leg Kick

Straight Leg Skip

A-Skip

Push-Up Start

Shoulder Press (*build to a heavy 6)

*If no barbell, use a DB/KB or Backpack with a tempo. (2121)

:02 press up, :01 pause OH, :02 down, :01 pause at the shoulder.

Metcon (AMRAP – Rounds)

EMOM 8:

200m Sprint
*scale distance for :10-:15 rest per round.

Metcon (No Measure)

Accessory:

3 Rounds:

:30 Ea. Bear Hug Bulgarian Split Squat

:30 Deficit Push-Up

-Rest :30-

Wednesday’s WOD 04.01.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Warm-Up Demo Video:

https://youtu.be/HFObW-Odmuo

Workout/Accessory Demo Video:

https://youtu.be/nSVv6fCRMaI

Metcon (No Measure)

Warm-Up:

5:00 Run / Jump Rope / Machine

3 Rounds:

4 Contralateral Inchworm

3 Ea. Cradle Lunge w/ Side Bend

6 Ea. Hi Knee Goblet Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

6 Ea. Single Leg RDL

6 Box Jump or Broad Jump

6 Ea. Weighted Step Up

If you have equipment..

AMRAP 15:

6 Deadlift

6 Box Jump or Broad Jump

12 Weighted Step Up
*For quality and time

Note: Single Leg RDL allows lighter weight to feel heavier for those that don’t have “heavy” DB’s

Metcon (No Measure)

Core:

3 Rounds:

15 Russian Twist

:30 Deadbug Both Arms/Legs together

Metcon (No Measure)

Accessory:

3 Rounds:

:10 Bird Dog Hold

4 Spiderman Lunge w/ Twist

10 Bench Dips

Saturday’s WOD 04.04.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Warm-Up Demo Video:

https://youtu.be/s1VqWmBoqD0

Workout/Accessory Demo Video:

https://youtu.be/o7iqUN28VnI

Metcon (No Measure)

Warm-Up:

5:00 Run / Jump Rope / Machine

3 Rounds:

10 Contralateral Deadbug

10 Ea. Arm Circles Forward

10 Ea. Arm Circles Backward

Sprint Prep: 15 Meters

Knee Hug

Quad Stretch

Ankle Cradle

Straight Leg Kick

Straight Leg Skip

A-Skip

Push-Up Start

Metcon (Time)

AMRAP 14:

Max Distance Run

*Track this with an app.

-Rest 5-

AMRAP 13:

Same Distance From Above

Metcon (No Measure)

Accessory:

40-30-20

Push-Ups

Bent Over Row *Backpack

Calf Raises

Saturday’s WOD 03.28.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

5:00 Jog

Warm-Up:

4 Rounds:

8 Arm Circles

8 Spiderman Crawl

8 Deadbug

200m Run

Metcon (Time)

For Time:

2 Mile Run
*if you have a vest, wear it for 1 mile!

Metcon (No Measure)

Accessory:

100 Reps Core of Choice

30 Calf Raises

*spend 5 minutes stretching

Friday’s WOD 03.27.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

5:00 Jog

Warm-Up:

3 Rounds:

:15 ea. Side Plank

6 Step-Back Lunge w/ Twist

10 Spiderman Lunge

10 Goodmornings

5 Yoga Push-Ups

5 Air Squat

Metcon (Weight)

*Building in weight

12 Step-Back Lunge

Metcon (Time)

5 Rounds:

10 Deadlift

10 Weighted Step-Ups

20 Weighted Lunge

10 Bench Dips

:10 ea. Side Plank Hold (top leg in air if you can)

Thursday’s WOD 03.26.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

5:00 Jog or Jump Rope

Warm-Up:

3 Rounds:

6 Inchworms no push-up, walk hands out as far as able

10 Deadbug

10 Deficit Push-Up

Metcon (Weight)

Seated Floor Press – 4×6 then last set Max Reps

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

4 Weighted Squats AHAP

:30 Superman Hold

6 Box or Broad Jump