Thursday’s WOD 04.23.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Workout Demo Video:

https://youtu.be/lpQ-CuCzGiw

Warm-Up:

2:00 Run, increase pace every :30

2 Rounds:

10 Glute Bridges

20 Calf Raises

10 Burpee Broad Jumps

20 Mountain Climbers

10 Deadbugs

Metcon (Time)

3 Rounds:

800m Run

30 KB Swings
*Sub Russian or Backpack swings

Wednesday’s WOD 04.22.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Workout Demo Video:

https://youtu.be/NLKE4osKkV0

Warm-Up:

AMRAP 4:

10 V-Ups

8 Air Squats

6 DB Press

into..

2 Rounds:

10 Glute Bridge

10 Deadlift

Deadlift (6×3)

*building in weight

Metcon (Time)

“Support Your Local Box WOD”

For Time:

50 DB Deadlift

50 Sit-Ups

50 Box Step-Ups

50 Single Arm DB Thruster
*20min TimeCap

Tuesday’s WOD 04.21.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Workout Demo Video:

https://youtu.be/THArOCFsUFs

Warm-Up:

1 Round:

30 Mountain Climbers

20 Lateral Jumps

10 Good mornings

into..

2 Rounds:

5 Muscle Clean

:30 Calf Stretch

Metcon (Time)

10 Rounds:

8 Hang Power Clean

20 Double Unders
*Sub DB/KB/Backpack/Vacuum!

**40 Singles, Plate Hops, or Jumps over Line

Monday’s WOD 04.20.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Workout Demo Video:

https://youtu.be/m_JhD6PfYXI

Warm-Up:

3 Rounds:

5 Inch Worms (no push-up)

5 Push Up to Down Dog

10 Lunges

Overhead Squat (3×10)

*warm-up and complete at the same weight

DB or KB Option:

3×10

:03 down

:02 pause in bottom

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Sub Ring Row or DB/Barbell Bent Over Row

Rx+.. vested!

Metcon (No Measure)

Accessory:

30-20-10

Glute Bridge

10-20-30

Banded or Weighted Goodmorning

Thursday’s WOD 04.16.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Warm-Up Demo Video:

https://youtu.be/LYSSixVLpbI

Workout/Accessory Demo Video:

https://youtu.be/5vTsCM2NhVM

Metcon (No Measure)

Warm-Up:

5:00 Run / Jump Rope / Machine

3 Rounds:

:30 Ea. Side Raise

:30 Ea. Front Raise

10 High/Low Plank

8 Yoga Push-Up

Metcon (4 Rounds for reps)

4 Rounds:

Max Reps Bench Press

Metcon (AMRAP – Rounds and Reps)

With Equipment:

AMRAP 10:

1 Power Clean @65-70%

3 Push Ups or HSPU

5 Sit-Ups

No Equipment:

AMRAP 10:

1 Wall Walk

3 Push Ups or HSPU

5 Sit-Ups

Saturday’s WOD 04.18.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Warm-Up Demo Video:

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

Workout/Accessory Demo Video:

https://youtu.be/myI1yji2RGA

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)

For Time:

1 Mile Run

*10 Min TimeCap
Average Mile:

Sub 7 min: 25 sec easy/5 sec sprint

7-9 min: 30 sec easy/5 sec sprint

9+ min: 35 sec easy/5 sec sprint

Friday’s WOD 04.17.20

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

Warm-Up Demo Video:

https://youtu.be/HFObW-Odmuo

Workout/Accessory Demo Video:

https://youtu.be/v1RNJ7_eWHM

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. High-Knee Goblet Squat

Metcon (No Measure)

3 Sets:

10 Ea. Split Squat or Shrimp Squat or Pistol
*Add weight if you’ve got it!

Metcon (Time)

For Time:

25 Up-Downs

50 Step-Ups

25 Up-Downs

50 Lunges

25 Up-Downs

50 Air Squats
Can be done bodyweight, with a backpack or a weight vest!

Metcon (No Measure)

3 Rounds:

8 Ea. Side Plank Reach-Through

8 Ea. Alternating Plank Reach

8 Ea. Single-Leg Superman