Category: Workout of the Day

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 12: with a partner

3-6-9-12-15…etc

American Swings 16/24

Calories

Burpees
*alternate movements

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

5 mins of row/bike calories

*rest 5 mins*

4 mins of wall balls – 14/20#

*rest 4 mins*

3 mins of hang power clean – 85/135#

*rest 3 mins*

2 mins of strict pullup

*rest 2 mins*

1 min of shoulder to overhead – 85/135#
*5 min window starts with a 400m run buy in; weather permitting

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Distance)

Max Distance HS Walk
*12min to practice being upside down

Metcon (Time)

2 Rounds:

40 Toes 2 Bar

50 Up Down Box Jump Over 20/24″

40 Air Squats

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

3 Rounds for Max Reps:

1 Min of LOB Shuttle Run

1 Min of Medball Sit-Ups 14/20

1 Min of Double Unders

1 Min of Deadlift 95/135

– Rest 1 Min –
*Shuttle run, down AND back is ONE

RomWod (No Measure)

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

With a Partner:

50-40-30-20-10

Burpee Over Bar

Clean & Jerk 80/115

Directly into..

10-20-30-40-50

Thruster 80/115

Calorie Row

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

5 Rounds:

2 Turkish Get-Up (ea side)

:30 Plank (on hands)

Metcon (Time)

For time:

9-7-5

Pull-Ups

Power Snatch 65/95

9-7-5

Chest-to-Bar Pull-Ups

Power Snatch 80/115

9-7-5

Ring Muscle Ups

Power Snatch 95/135
*BMU is not Rx, but a good scale

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Overhead Squat (10-8-6-4-2)

*increase weight each set

Metcon (Time)

10 rounds:

10 Russian KB Swing – 53/70#

10 Jumping Lunges

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

5 Rounds:

20 DB Snatch 35/50

10 Pull-Up

30 Double Unders

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Calories)

Max Calorie Row/Bike in :30
… 3 attempts

Metcon (Time)

3 Rounds:

500m Row

21 Sumo Deadlift High Pull 55/75

12 Burpees Over Bar
*TimeCap 15

Metcon (No Measure)

3 Rounds:

:20 Hollow Hold

:20 Hollow Body Flutter Kicks

:20 Tuck-Ups

-Rest 1:00-

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Floor Press (5-5-5-5-5)

*warm-up, then find a heavy set of 5

*off the rack

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

8 HSPU

2 Rope Climbs

:60 Plank Hold
*plank on elbows