Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

100 cal row

80 Box jump overs 24/20

60 KB Swings 53/35

40 Burpees

20 Strict Toes to Bar (mod strict knees above hip/elbow)

*Divide all however you wish

then,

For Time:

40/30 Cal. Assault Bike

200m Farmers Carry 70/53 each hand

40/30 Cal. Assault Bike

200m Farmers Carry 70/53 each hand

*Divide however you wish

*Do 200m Farmers Carry in parking lot to the blue dots and back.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Deadlift (3 x 15 at 55-65%)

use 1 weight across all sets and use 2-3 minute rest period between sets

Metcon

Metcon (Time)

4 Rounds of

1000 M Bike

75 Double Under

35/30 Cal Row
mod 1 : 4 Rounds, 500 M Bike, 150 singles, 25/20 cal row

mod 2: 4 RDS, 750 M Bike, 45 Double Unders, 30/25 cal row


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Front Squat (3 x 15 at 55-65%)

use 1 weight across for all sets use 2-3 minute rest between sets

Metcon

Metcon (No Measure)

15 Minute EMOM

0-1 1-3 Ring Mups + 1 Squat Clean

1-2 1-3 Ring Mups + 1 Squat Clean etc. etc.

Metcon (AMRAP – Reps)

Total Ring Mups Score

Metcon (Weight)

Total Squat Clean Weight used for the work out
For this work out athletes should look to have some fun with it. For the clean you can use one weight across for all sets or climb in weight every 5 minutes or climb in weight every minute the choice is yours.

For the Ring mups, accomplish 1-3 reps.

mod 1: 3 Ring Mup Transitions (no band) practice jumping to a lock out and holding the top of the ring and controlling a descent on the rings + 1 Squat Clean

mod 2: 3 Strict Chest to bar pull ups + 3 Strict Ring Dips + 1 Squat Clean


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Shoulder Press (3 x 15 at 55-65%)

use 1 weight across all sets use a 2-3 minute rest between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Toes To Bar

10 Power Cleans 155/125

400 M Run
if you go out for the run by the time cap, score it as 1 rep when you get back. Example: 3 rounds plus 31. 3 complete rounds plus 20 ttb 10 pc and out the door for a 400.

mod 1: 10 hang knee raises, 5 pcleans at 95/65, 200 m run

mod 2: 15 hanging leg raises (legs straight and above hip crease) 8 power cleans 115/75, 400 m run


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (3 x 15 at 55-65% )

one weight across for all sets, use a 2-3 minute rest period between sets

Metcon

Metcon (Time)

3 Rounds of

35 Wall Balls 20/14lb

750 M Row
Mod 1: 20 wall balls at a lighter weight, 350 m row x 3 rds

mod 2: 25 wall balls at a light weight, 500 m row x 3 rds


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Bench Press (3 x 15 at 55-65%)

one weight across for all sets utilize a 2-3 minute break between sets

Metcon

Metcon (Time)

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

Strict Pull Ups

Ring Push Up

Strict Hand Stand Push Up
mod 1: ring rows, regular push ups or bent knee push ups, Z press using DBs same reps as above

mod 2: banded chest to bar pull ups (No Kipping), regular push ups, Pike Box HSPU same reps as above