Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (1 x 20 5lbs heavier than 11918)

Metcon

Metcon (Time)

1 Mile Run

21 Clean and Jerks 155/105

800 M Run

21 Clean and Jerks 155/105

1 Mile Run

*power clean and jerks can be done split, push or power*
Options for today’s work out.

option 1: Partner up and split up the work however you wish but both athletes must complete 1 mile- 21 cjs -800 m run -21 cjs and 1 mile run.

example person 1 runs 400 or 800, while person 2 rests, once person 1 returns athlete 2 will need to perform whatever athlete 1 one did, 400 or 800. once you both complete a mile begin the Cjs, so on so forth.

option 2: partner up and split the work evenly. this means that each athlete will complete 800 m run 400 m run 800 m run with 11 reps for the cj one round and 10 reps of the cj the second round.

option 3: perform this work out solo

option 4: scale work out to 800 m run 400 m run 800 m run 15 Cj lighter load

option 5: replace the row with runs 2000M Row/1000 M row/ 2000M Row


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

For Time:

50 DB Deadlift to Hang Clean to Shoulder to OH 50/35

50 Burpee Box Jumps (24/20)

100 Cal Row

40 DB Deadlift to Hang Clean to Shoulder to OH 50/35

40 Burpee Box Jumps (24/20)

80 Cal Row

30 DB Deadlift to Hang Clean to Shoulder to OH 50/35

30 Burpee Box Jumps (24/20)

60 Cal Row

*Divide everything in half, switching as needed.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (1 x 20 )

end of week 8 one more to go! 5lbs heavier than monday 11518

Metcon (Time)

50 Squat Cleans 185/125
scale option: 30 scleans at lighter load

scale option RX rep scheme but at a lighter weight


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Bench Press (5-5-5-5-5 at same weight across)

Metcon

Metcon (Time)

10 Rounds of

10 Push Ups

10/8 Cal Bike

10 Toes to Bar
scale option 1: 10 rounds 5 reps of push ups and ttb or knees to elbow, for the bike something that can be done in under a minute

scale option 2: 10 rounds of 7 reps of Push ups and ttb or knees to elbow and bike for something obtainable in under a minute


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 Rounds of

5 Minute A.M.R.A.P.

10 Power Cleans 135/95

100 Double Unders

10 Power Cleans 135/95

Max Calories on Rower= score is max Calories on Rower

REST 2 minute between rounds

Metcon (AMRAP – Reps)

5 Minute A.M.R.A.P.

10 Power Cleans 135/95

100 Double Unders

10 Power Cleans 135/95

Max Calories on Rower= score is max Caloriess on Rower

REST 2 minute between rounds

Metcon (AMRAP – Reps)

5 Minute A.M.R.A.P.

10 Power Cleans 135/95

100 Double Unders

10 Power Cleans 135/95

Max Calories on Rower= score is max Caloriess on Rower

REST 2 minute between rounds

Metcon (AMRAP – Reps)

5 Minute A.M.R.A.P.

10 Power Cleans 135/95

100 Double Unders

10 Power Cleans 135/95

Max Calories on Rower= score is max Caloriess on Rower

REST 2 minute between rounds

Metcon (AMRAP – Reps)

5 Minute A.M.R.A.P.

10 Power Cleans 135/95

100 Double Unders

10 Power Cleans 135/95

Max Calories on Rower= score is max Caloriess on Rower
scale option 1:

5 rounds 3 minutes work 2 minutes of rest 5pc/100singles/5pc max meters rowed

scale option 2: 5 4 minute rounds 8pc/200singles/8pc and max meters rowed

scale option 3: 5 Rounds RX time limit and weight 50 dus

scale option 4: RX time frame, Reps, Weight but 75 dus


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

High-Hang Snatch (1-1-1-1-1)

For each of the movements, athlete choice if they want to go up in weight or use one weight across for all sets, squat on each rep.

Hang Snatch (1-1-1-1-1)

Snatch (1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute A.M.R.A.P.

12 Pull Ups

10 Dumbbell Snatches 50/35

12 Ring Push Ups
Scale Option 1: 12 ring rows or banded pull ups, 10 DB snatches at lighter weight and 12 regular push ups or push ups from knees