Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

0:00 – 10:00

1 Mile Run

Max Burpee Box Jump Overs 24/20

10:00 – 13:00 Rest

13:00 – 20:00

800 Meter Run

Max Burpee Box Jumps

20:00 – 23:00 Rest

23:00 – 27:00

400 Meter Run

Max Box Jumps

*During each “Rest” you must accumulate 90 seconds of an isometric hold. This can be a handstand hold, plate overhead hold, L-Sit/Knee up, chin over bar, top of ring dip or ring row, plank, wall sit, etc. Lots of options here. You must do an additional 90 seconds after completing the workout. So 3 sets of isometric holds in total (4 mins 30 seconds).


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

Crossfit Games Open 20.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb/15-lb dumbbells


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

16 Minute A.M.R.A.P.

8 Chest To Bar Pull Ups

10 GHD Sit Ups

8 Hand Stand Push Ups
Goal is 6 or more rounds for this work out.

For added challenge for HSPU go strict or choose a deficit option or lastly weighted vest. scale with hand release push ups-pike push ups on box or rom hspu

Chest to bar scale option- Pull Up- Banded Chest to bar – Ring Row feet elevated- Ring Row feet on the floor

GHDSU- modiifcations weighted abmat sit ups or 20 ab mat sit ups


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

100 Double Unders

50 Bar Facing Burpees

100 Double Unders

50 P. Snatches 95/65

100 Double Unders

50 Front Squats 135/95
estimated 18 minute time cap for this one.

scale option 1: 200 singles/ 30 regular burpees with step variation/ 30 reps for the 45/35lb bar PSN/ 30 reps FS 75/55

scale option 2: 75 double unders or 5 attempts as max effort Dus/ 40 burpees/ 40 PSN at 75/55lbs/ 40 FS at 95/65


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Calories)

2 Rounds Of:

For Max Calories

5 Minutes Bike

5 Minutes Row

Rest 5 minutes between efforts
score is combined cals on Bike and Rower


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

10 TTB to Start each round

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

Power Clean 155/105

Bench Press 155/105
Estimated 30 minute time cap:

Partner 1 does 10 TTB 10 PC 10 BP/ P2 Rest

Then P2 will begin the work out with 10 TTB, 10 PC, 10 BP/ P1 Rest

Then P1 will do 10 TTB, 9 PC, 9 BP/ P2 Rest

Then P2 will do 10 TTB, 9 PC, 9 BP/ P1 Rest

Continue this trend till you finish the work out

Scale Options: lighter barbell and light bp, modify ttb to hanging knee raises or lying leg lifts, keep rep scheme the same.

Notes: TTB push for UB for as long as possible, Pc if you can touch an go, do it, or quick singles are the goal, UB for BP.