CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

For Time:

21-15-9-6-3

Strict Hand Stand Push-ups

Front Squat 195/125 *from ground*

Bar Facing Burpees

(25 minute time cap on this work out)

Modifications:

15-12-9-6-3 rep scheme

hand release push-ups or modified hand stand push up

lighter front squat

burpees

Accessory work:

Conditioning-Pick any monostructural movement (Bike, Run, Row) and do Tabata.

Example – Row 10 seconds hard, Row easy for 20 seconds, and then repeat for 8 Rounds.

Rest 1 minute then reverse the work to rest for 8 rounds.

Example Row 20 seconds hard rest 10 repeat for 8 rounds.


CrossFit Factory Square – CrossFit

Olympic Weightlifting

1 Clean and Jerk e.m.o.m. x 15 minutes

Same weight across

80% of best Clean and Jerk

Clean and Jerk

WOD

Metcon (Time)

40 Toes to bar

10 Front Squats 155/105 taken from ground

30 Toes to bar

8 Front Squats 155/105

20 Toes to bar

6 Front Squats 155/105

10 Toes to bar

4 Front Squats 155/105

Scale Options:

L-1 95/65, lying v ups or knees above hip crease

L-2 115/75, lying v ups or knees above hip crease

L-3 135/95, lying v ups or knees above hip crease

Accessory work:

Box Step ups 5 x 8 each leg weighted with DBs

GHD hip plus Back Extension 5 x 10 quality reps


CrossFit Factory Square – CrossFit

Weightlifting

Bench Press 5 reps every 2 minutes x 6 sets

Add weight each set.

Bench Press (1×5 )

Bench Press (1×5)

Bench Press (1×5)

Bench Press (1×5)

Bench Press (1×5)

Bench Press (1×5)

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Accessory Work

5×10 Db Row


CrossFit Factory Square – CrossFit

WOD

Metcon (Weight)

32 Minute Running Clock for weight:

First 10 Minutes every minute on the minute

2 Squat Snatches at 75-80% (of 1RM Squat Snatch)

Rest 3 minutes add weight

Second 10 minutes every minute on the minute

2 Squat Cleans 75%-80% (of 1RM Squat Clean)

Rest 3 minutes add weight

Third 6 minutes every minute on the minute

3 Back Squats from Rack at 75-80% (of 1RM Back Squats)

*if mobility is a limitation power variations can be done*

Accessory work:

Stiff legged Deadlifts 5×5

GHD sit ups 5 x 10 rest as needed between sets


CrossFit Factory Square – CrossFit

Metcon (Weight)

32 Minute Running Clock for weight:

First 10 Minutes every minute on the minute

2 Squat Snatches at 75-80% (of 1RM Squat Snatch)

Rest 3 minutes add weight

Second 10 minutes every minute on the minute

2 Squat Cleans 75%-80% (of 1RM Squat Clean)

Rest 3 minutes add weight

Third 6 minutes every minute on the minute

3 Back Squats from Rack at 75-80% (of 1RM Back Squats)

*if mobility is a limitation power variations can be done*


CrossFit Factory Square – CrossFit

WOD

“Mixed Crossfit Total”

Front Squat (15 minutes to find 1 RM)

Bench Press (15 minutes to find 1 RM)

Deadlift (15 minutes to find 1 RM)

Metcon (No Measure)

After today’s work out we will be lightening up the work load for the next 4 days.

This will be deemed as a recovery week.

Recovery week will consist of less volume in the hour than what we are used too. Don’t do additional work than what’s programmed.

Happy Recovery week 🙂

Accessory work:

Plank 1 minute on 1 minute off x 5 rounds

Rest as needed

*if this is to easy try keeping one leg elevated for 30 seconds and then switch to the other leg 30 seconds each round*


CrossFit Factory Square – CrossFit

Olympic Weightlifting

Clean and Jerk (15 minutes to establish 1 Rep)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*this is the squat clean version*

Accessory Work

Front Rack Lunges 20 steps 5 rounds rest as needed load as needed

Band Pull aparts 3 x 20

GHD sit ups 5 x 10 rest as needed


CrossFit Factory Square – CrossFit

15 Minutes to Establish a 1 Rep Clean + Front Squat Complex

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

21-15-9 reps for time of:

Thruster 115/75

Handstand Push-up

(8 Minute time cap)

Scale Options:

L-1 45-105/ 15-65 lb. bar-Pike push-ups

Rest 5 Minutes

Metcon (Time)

9-15-21-27 reps for time of:

Calories Rowing

Chest-to-bar Pull-Ups

(8 Minute time Cap)

Scale options:

L-1jumping pull ups or banded

L-2 Ring rows

L-3 Chin over bar pull ups

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes of:

30 Double-Unders

9 Toes-to-bar

3 Hang Power Cleans 185/135

Scale Options:

L-1 95-155/45-95, knees above hip crease, 60 singles