Workout of the Day


Published



CrossFit Factory Square – CrossFit

Metcon (Time)

WOD #1

27-21-15-9

Kettlebell Swings (53/35)

Burpees

400m Run

*Goal here is to try and go UB. Use 400m run as a chance to recover upperbody and get your breathing down a bit but don’t lose too much time here.

Rest exactly 5 minutes and then begin…

Metcon (Time)

WOD #2

3 Rounds:

50 Air Squats

5 Rope Climbs (Mod: lying down to stand or 10 strict chest to bar pull-ups with or without band)

10 Cals on Rower

*No pacing on this one. Go hard on the air squats (hitting movement standard) and rower. Try to keep rest short on the rope climbs


Published



CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

For Time:

20 Deadlifts 185/125

40 Double Unders

40 Push Ups

20 Pull Ups

40 Double Unders

20 Bar Facing Burpees

40 Double Unders

20 Pull Ups

40 Push Ups

40 Double Unders

20 Deadlifts 185/125
modify this work out by:

a. lighten the load on the deadlift and modify doubles to singles and pull ups to ring rows and keep burpees conventional. decrease reps if necessary.

b. Rx weight and gymnastic movements but go 10 attempts at linking double unders.

c. RX everything but double the reps on the doubles for singles


Published



CrossFit Factory Square – CrossFit

Olympic Weightlifting

Power Snatch (2-2-2-2-2-2-2-2)

increase in weight across all sets, start with a slightly challenging weight an increase weight in small amounts

Power Snatch

touch and go are acceptable but not mandatory

Power Snatch

Power Snatch

Power Snatch

Power Snatch

Power Snatch

Power Snatch

Metcon

Metcon (Time)

7 Rounds for Time:

11 Ghd Sit ups

11 Box Jumps 30”/24”
modify this work out:

a. ab mat sit ups double the reps to 22

b. ghd sit up but only to parallel


Published



CrossFit Factory Square – CrossFit

Metcon

Metcon (Weight)

12 minutes on the clock to find a challenging weight in this complex with a partner.

1 Clean + 2 Hang Cleans + 3 Front Squats

*cleans can be power or squat*

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute A.M.R.A.P.

20 Wall Balls 20/14

10 Hand Stand Push ups (kipping)

30 Cal Row
modify this work out;

a. hand release push ups (double the reps)

b. pike push ups on the box from knees

c. pike push ups on the box from toes

d. modify range of motion on the hspu


Published



CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

3 Sets of:

8 x 100 M Sprints

Rest :30 seconds between sprints

Rest 4 minutes between sets
*Record total amount of time for 8x100m without the :30 seconds of rest.*

Metcon (Time)

8 x 100 M Sprints

Rest :30 seconds between sprints

Rest 4 minutes between sets
*Record total amount of time for 8x100m without the :30 seconds of rest.*

Metcon (Time)

8 x 100 M Sprints

Rest :30 seconds between sprints

Rest 4 minutes between sets
*Record total amount of time for 8x100m without the :30 seconds of rest.*

Pace for all 100m intervals should be slower than your 400m PR time and faster than your 1-mile PR time.

If you know your 1-mile PR time, target a 100m pace that is ~2-3sec/100m faster than your 1-mile PR pace. As example, if you 1-mile PR time is 6min (or 22.5sec/100m) then your 100m target pace for this workout should be ~19.5 to 20.5sec/100m.


Published



CrossFit Factory Square – CrossFit

Olympic Weightlifting

Clean and Jerk (1-1-1-1-1-1-1-1)

increase load across all sets, begin with a challenging weight and increase in small amounts.

Clean and Jerk

Clean and Jerk

Clean and Jerk

Clean and Jerk

Clean and Jerk

Clean and Jerk

Clean and Jerk

Metcon

Metcon (Time)

For Time:

15 Clean and Jerk 135/95

12 Clean and Jerk 185/135

9 Clean and Jerk 225/155
*These are all squat cleans, Jerk can push or split.*

modify this work out;

a. M 95/115/135. F 65/75/85

b. M 115/135/165. F 75/85/95

c. M 135/155/185. F 85/95/105

d. M 135/1855/205. F 95/105/135