Workout of the Day


Published



CrossFit Factory Square – CrossFit

Strength

Bench Press (6 x 4 same weight across)

goal is not fail any reps or sets, strength by feel, use heavier loading than last week if possible

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
option 1: 50 reps of each movement, use banded pull ups or ring rows

optino 2: 75 reps of each use banded pull ups or ring rows


Published



CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds)

You go… I go workout – P1 does a full round, then P2 does a full round. Continue until 6 minute cap. Go AHAP (As Hard As Possible)!!!

AMRAP 6 minutes:

4 Lengths of parking lot sprint (down and back twice)

6 Burpees to a plate 45/35

8 Ground to OH with plate 45/35

rest 4 minutes

AMRAP 6 minutes:

4 Lengths of parking lot sprint (down and back twice)

6 Plate Woodchops on each side 45/35 https://www.youtube.com/watch?v=NykK5N6a2to

8 Squat Jumps with plate 45/35 (Bear hug)

rest 4 minutes

AMRAP 6:

4 Lengths of parking lot sprint (down and back twice)

6 Thrusters with plate 45/35

8 Pushups (hands on plate)

*Score is total rounds from all 3 AMRAPs combined (can list each in comments section)


Published



CrossFit Factory Square – CrossFit

Strength

Deadlift (5 x 6 same weight across)

strength by feel but should be heavier than last week, goal is not fail any reps or sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Toes to bar

8 Power Cleans 155/105

6 Deadlifts 155/105
*use 1 barbell for this work out*

option 1: 10 lying leg lifts and lighter BB movements

option 2: 10 hanging knee raises and lighter or Rx Weights

options 3: 10 hanging knees to elbow rx weight or lighter weights.


Published



CrossFit Factory Square – CrossFit

Strength

Paused Front Squat (6 x 2)

3 second pause on each rep, use same weight across all sets

Metcon

Metcon (Time)

800 M Run buy in

then

21-15-9

Pull Ups

Box Jumps 30″/24″

then

800 M Run Cash out
option 1 : 400 m run for cash in and buy out, modify reps to 15-12-9 jumping pull ups or ring rows and smaller box jump

option 2: 600 m Run for cash in and cash out, Rx the rep scheme and use ring rows or jumping pull ups and use a smaller box.

option 3: RX Runs 21-15-9 of ring rows jumping pull ups and RX box Jump


Published



CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5 x 6 same weight across)

use heavier weight than last week, goal is not fail on any set or reps.

Metcon

Metcon (AMRAP – Reps)

For Max Reps x 5 Rounds

minute 1- Max Cal Assault Bike

minute 2 -Max Shoulder to over head 115/75

Minute 3 -Max Ghd Sit ups

Minute 4 -REST-
score will be total at the close of your 5 rounds. not each round separately.

For BB movement, use a weight that is manageable with little rest in the minute it self. for modifying the GHD use ab mat sit ups or banded sit up variation.


Published



CrossFit Factory Square – CrossFit

Strength

Pause Back Squat (6 x 2)

3 second pause in the bottom position on each rep
same weight across, should be heavier than last week

Metcon

Metcon (Time)

30 S. Cleans at 185/125

75 Wall Balls 20lb/14lb
option 1: lighter weight of your choosing be sure its a weight you can do some touch and go or a single every 5-10 seconds. perform 45 wall balls with lighter med ball

option 2: lighter weight of your choosing be sure its a weight you can do some touch and go or single every 5-10 seconds perform 60 wall balls lighter med ball.