Category: Workout of the Day

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Hang Squat Clean Thruster

*10mins to find a heavy 3rep max.

Metcon (Time)

400m Run

Into..

2-4-8-12-8-4-2

Hang Squat Clean Thruster 55/75

4-8-16-24-16-8-4

Pull-Up
Rx+…75/115

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Floor Press (5×5)

*work to a heavy set of 5

Metcon (Time)

3 Rounds:

400m Run

21 SDHP 55/75

12 Burpee Over Bar

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

Skill Work:

Double Unders
*If good at DU’s, go for max reps

Progressions:

Singles (2 foot jump)

Singles + Attempted DU’s

3 Singles +1 DU + 3 Singles

1 Single + 1 DU + 1 Single

Try to link DU’s

Metcon (AMRAP – Rounds)

E2MOM 20mins:

45-60 Double Unders

20 Russian Swings 16/24

10 KB Lunges
Rx+.. 24/32

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

30-20-10 reps of: 10min CAP

Deadlift – 135/185

400m Run
*if finished under 10mins, rest until 10min mark and immediately begin next wod.

Metcon (Time)

At 10mins complete 15-10-5 reps of:

Power Cleans 135/185

Strict Pull-ups
*scale pull-ups with Ring Rows (feet on box)

Metcon (No Measure)

Accessory

Three rounds:

12 Barbell Curls

12 Weighted Glute Bridges

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Shoulder Press (8×2)

*all sets at 75%-80%, week 3 of 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

15 Box Jump 20/24″

12 Push Press 75/115

8 Toes to Bar

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

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

10 @ 50%

8 @ 55%

6 @ 60%

4 @ 65%

2 @ 70%

Metcon (AMRAP – Reps)

AMRAP 5:

Max Wall Balls 14/20

*EMOM 5 Burpee

-Rest 1 Min-

AMRAP 5:

Max Cal Bike

*EMOM 5 Burpee

-Rest 1 Min-

AMRAP 5:

Max Sit-Ups

*EMOM 5 Burpee
*Top of each minute perform 5 burpees

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

For Load:

15-12-9

Power Snatch
*Sets must be performed unbroken. Increase weight every set.

**Score is total poundage lifted!

Metcon (Time)

CrossFit Games “First Cut”

4 Rounds:

400m Run

3 Rope Climbs

7 Squat Snatches 95/135
Rx+.. Legless & 130/185

*20min TimeCap

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Buy-In: 400m Burden Run 25/45

10-20-30-20-10

Pull-Ups

Plate Ground to OH 25/45

Buy-Out: 400m Burden Run

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

25 Burpee Box Step Over 20/24″

50 Calorie Bike

100m Walking Lunge

200 Double Under

200m Farmer Carry 53/70

Max Calorie Row in Remaining Time

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Snatch Grip Deadlift (5×5)

*Building in weight

Metcon (Time)

Teams of 2:

5 Rounds:

400m Run Together

30 American Swings 16/24

30 Box Jumps 24/30″
Rx+.. 24/32

*KB Swings.. partner hangs from pull-up bar

**Box Jumps.. partner holds KB in front rack