Thursday’s WOD 04.30.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Workout Demo Video:

https://youtu.be/H8JJN-Lzsfg

Warm-Up:

2:00 Jog or 2:00 Jump Rope

3 Rounds:

10 Samson Lunge

:30 Calf Stretch (R)

6 Step-Ups

:30 Calf Stretch (L)

“CHAD” (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about “CHAD” click here
*SCALE to 500, 200 or no weight!

Wednesday’s WOD 04.29.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Workout Demo Video:

https://youtu.be/WLmEORXx6Bo

Warm-Up:

2 Rounds..

10 Deadbugs

10 Arm Circles Forward

10 Arm Circles Backward

Into..

3 Rounds:

5 Up-Down

10 Russian Swing

5 ea. Strict Press

10 Sit-Ups

Metcon (AMRAP – Reps)

4 Rounds for Max Reps:

1:00 – DB/KB Snatch or Plate Ground to Overhead

1:00 – Burpees

1:00 – Mountain Climbers

1:00 – Devil’s Press or KB Swing

Tuesday’s WOD 04.28.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Workout Demo Video:

https://youtu.be/RcPbWFN9HYc

Warm-Up:

AMRAP 5:

10 DB Deadlift

:30 Plank

100m Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

400m Run

15 DB Deadlift

12 DB Hang Power Clean

Metcon (No Measure)

Accessory:

5 Rounds:

:30 Flutter Kicks

:30 Superman Hold

Monday’s WOD 04.27.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Workout Demo Video:

https://youtu.be/dg95rGm4jfE

Warm-Up:

2:00 Jog

2 Rounds:

10 Samson Stretch

10 Ea. Leg Swings

10 Ea. Knee Hug to Chest

into..

3 Rounds:

20 Single Unders

7 Yoga Push-Ups

5 Lateral Lunge

3 DB Thrusters

Front Squat (4×6)

*Building in weight, max wall sit after each round.

*If limited on weight, more reps.

4 Rounds:

15 Front Squat

-1:00 Rest-

Max Wall Sit

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
*No barbell: DB/KB or Backpack Thruster, 5 ea. arm

Metcon (No Measure)

Accessory:

3 Rounds:

:30 Hollow Hold

:30 DB Shoulder Shrug

Saturday’s WOD 04.25.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Warm-Up Demo Video:

https://youtu.be/6BjRAp-Guzk

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)

Run 2-3 Miles

*After every mile 50 Air Squats
*Rx+.. vested!

Friday’s WOD 04.24.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Workout Demo Video:

https://youtu.be/HELXcQqc-gI

Warm-Up:

AMRAP 5:

5 Up Downs

20 Mountain Climbers

5 Push-Ups

20 Mountain Climbers

Strict Press (5×5)

*1:00 plank between sets

Metcon (AMRAP – Rounds)

EMOM 12:

Min 1 – 20 Alt. DB Snatch

Min 2 – 15 Burpees
*Scale reps accordingly. Goal: :45 rest!

Metcon (No Measure)

3 Rounds:

:30 Flutter Kicks

:30 Superman Hold