Category: Workout of the Day

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Weight)

5 Push Press

3 Front Squat

1 Thruster
*work to a heavy of the complex

Metcon (Time)

150 Wallballs
*every break, 5 push-ups!

**Rx+… 5 Deficit Push-Ups 25/45# plates

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

With a partner..

Buy In:

150 Russian Swings 24/32

Complete in any order:

100 Burpees

100 MedBall Sit-Ups 14/20

100 Box Jumps 20/24″

Buy Out:

50 Burpee Box Jumps 20/24″
Rx+.. GHD Sit-Ups

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Clean and Jerk (1×10)

1 Power Clean & Jerk

*start at 40-50% and build every :90

Metcon (Time)

2k Row

21 Jerks 95/135

15 Power Clean 105/155

9 Clean & Jerk 135/185
Rx+..

95/135

135/155

155/225

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

1-2-3-4-5-6-7-8-9-10

Strict Pull-Ups

:15 Top of Ring Dip Hold
*Not for time, quality!

*Modify pull-up reps as needed, 1 through 8, 9, or 10

Metcon (AMRAP – Reps)

EMOM 20:

Min 1 – Max DB Floor Press

Min 2 – Max Pull-Ups

Min 3 – Max Double Unders

Min 4 – Rest

Metcon (No Measure)

3 Rounds:

10 ea. Bent Over Row

Max Reps Banded Tricep Pull Downs

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Back Squat

*warm-up and complete:

3 at 70%

3 at 80%

Max Reps at 90%

Metcon (Time)

3 Rounds:

21 DB Alt. Suitcase Lunges 35/50

7 Devil’s Press

Metcon (No Measure)

Accessory:

3 Rounds:

8 Dual DB RDL

:30 Hollow Hold

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

E2MOM 20:

Min 1 & 2 – Max Rope Climb

Min 3 & 4 – Max Power Clean
*AHAP Power Clean

Metcon (No Measure)

Accessory:

Accumulate 3 Minutes Elbow Plank

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

With a partner..

10 Synchro Thrusters 65/95 35/50

10 Synchro Thrusters

25 HSPU

10 Synchro Thrusters

25 HSPU

50 Calories

10 Synchro Thrusters

25 HSPU

50 Calories

75 Air Squats

10 Synchro Thrusters

25 HSPU

50 Calories

75 Air Squats

100 Wallballs 14/20
*Synchro Thrusters: one person uses barbell, one uses DB. Synchro at the top. Hold and wait for partner to stand.

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Hang Snatch

Every 2 Minutes:

• Hang Snatches
• 35 Double Unders
• Rounds 1-4: 3 Hang Snatch
• Rounds 5-7: 2 Hang Snatch
• Rounds 8-10: 1 Hang Snatch

*Building in weight

Metcon (3 Rounds for reps)

Tabata:

• Strict Pull-Up
• directly into..

Tabata:

• Feet Elevated Ring Row
• directly into..

Tabata:

• Burpees to Plate 25/45#
  *8 Rounds of each movement

**Score is LOWEST rep round of each Tabata, 3 scores.

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

3 Rounds:

8 (ea. leg) Barbell Reverse Lunge

*goal 40% of Back Squat

8 ea. 1 Leg DB RDL
*Lunge weight is score

Metcon (AMRAP – Reps)

AMRAP 10:

Max Reps Deadlift 135/185

Max Reps Push-Up

-Rest 5 Min-
**Break it up however you want, unbroken sets, every break or switch of movements: 3 Front Squats

**If you pause at the top of the deadlift, front squats. If you pause on push-ups, front squats!

Metcon (AMRAP – Rounds and Reps)

At 15:00..

AMRAP 10:

20/25 Calorie Row

20 Russian Swings 53/70

20 Sit-Ups

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (Time)

10 Rounds:

5 Box Jumps 30/36″

4 Turkish Get-Ups 35/53

:30 Ring Plank
Rx+..53/70