Category: Workout of the Day

CrossFit Type 44 – CROSSFIT

Group Warm-up

Deadlift

*building to a 5RM in

**record score, next week 3RM, following week 1RM

Metcon (Time)

30-20-10

Deadlift 165/245

Toes to Bar

*50 Double Under after each full set.
*scale DU’s 50 plate hops.

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

Death By: (7:00 Cap)…

6 American KB Swing 35/53

*Reps increase by 6 every minute 6-12-18..

Death By: (7:00 Cap)…

5 Box Jump Over 20/24″

*Reps increase by 5 every minute 5-10-15..

-Rest 3:00-

Death By: (7:00 Cap)…

4 Burpees

*Reps increase by 4 every minute 4-8-12…
*If fail before 7 completed rounds, drop down at least 2 rounds from where you failed and then continue

RomWod

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

E6MOM:

R1 – Calorie Buy-In + 60 Air Squats

R2 – Calorie Buy-In + 50 Push-Ups

R3 – Calorie Buy-In + 40 Front Squat 65/95

R4 – Calorie Buy-In + 30 HSPU

R5 – Calorie Buy-In + 20 Thrusters 65/95

*Calorie Row Buy-In 30/40

*Calorie Bike Buy-In 20/30

Rx+

Calorie Row Buy-In 36/45

Calorie Bike Buy-In 27/36

CrossFit Type 44 – CROSSFIT

Group Warm-up

Power Snatch

*Complete 5×2 at 75-85%

Metcon (Time)

With a Partner..

143 Double Unders

100 C2B Pull-Ups

100 Alt DB Snatch 35/50

143 Double Unders
*partner must dead hang during Pull-Ups

**partner must hold DB OH during DB Snatch

Metcon (No Measure)

Accessory:

100 Partner Medball Sit-Ups 14/20
*One medball, thrown between partners. Both do a sit-up, one has medball, then throws.

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

4 Rounds:

AMRAP 5:

3 Squat Cleans

6 Burpee Over Bar

9 Pistols

-Rest 3-

*pick up where you left off
Round 1 – 95/135

Round 2 – 115/155

Round 3 – 135/185

Round 4 – 155/225

Metcon (No Measure)

Accessory/Strength:

4 Rounds:

8 ea. Bulgarian Split Squat w/ Weight

10 Banded Goodmornings

10 Slam Balls
*building to a heavy 10 on slam balls

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

100m Farmer Carry

10 Russian KB Swings 53/70

20 AbMat Sit-Ups
*choose a challenging farmer carry weight for yourself

RomWod (No Measure)

CrossFit Type 44 – CROSSFIT

Group Warm-up

Sumo Deadlift (6×2)

*building in weight

Metcon (AMRAP – Reps)

One of our own, Sara Cooper, has been diagnosed with breast cancer. Today we do this workout in her honor. We hope you can make it to one of our class times and join us as we come together to support Cooper!

There will be cards at the gym, please take a minute to write a note for Sara as she recovers from surgery.

“Fight For Sara”

Three rounds of:

Wallball Shots 14/20

Sumo Deadlift High-Pull 55/75

Box Jumps 20/24″

Push Press 55/75

Calorie Row

-1 Min Rest-

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (No Measure)

For Quality:

6 Rounds:

1-2 Rope Climbs

3-10 Strict Dips
*adjust reps as needed

Metcon (Time)

40-30-20-10

Calorie Bike

10-15-20-25

DB Strict Press

Toes to Bar
*you choose the weight, AHAP

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

15-12-9-6 reps of:

Lunges

Devils Press 35/50
RX+ DB Lunges

RomWod

CrossFit Type 44 – CROSSFIT

Metcon (No Measure)

No classes today for Cupid’s Crush Competition! Come down and watch 8:45a-1p!