Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Gymnastics

Metcon (No Measure)

5 sets of

3 Strict Chest to bar Pull Ups + 3 Strict Toes To Bar + 3 Strict Chest To Bar
use 2 minutes of rest between sets

scale this work out by building strength in the pull up and core, 3 Dead hang slow decent with a 30 second knee raise hold + 3 more decent is suggestive scale

Metcon (Time)

6 Rounds of

12 Power Snatches 95/65

12 GhdSU
scale options

1: 12 power snatches lighter weight 24 Sit ups x 3 rounds

2: 12 power snatches at RX weight 12 weighted ab mat sit ups 4 rounds

3: 12 power snatches RX weight 24 ab mat sit ups weighted or not weighted x 6 RDS


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

3 Scleans + 1 Jerk (E2MOM x 12 one weight across athletes choice)

perform 3 squat cleans and a jerk (push or Split)

Metcon

Metcon (Time)

9 Thrusters 75/55

1000 M Row

15 Thrusters 75/55

1000 M Row

21 Thrusters 75/55
scale by using a lighter bb weight and decrease row to either 500 or 750 keep the rep scheme the same or decrease to 9-12-15


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

3 Rounds:

With a partner complete 3 Rounds for Time:

10 Bar Muscle-ups

20 Deficit Kipping Handstand Push-ups (hands on 45’s for men/25’s for women)

30 Banded Sit-ups

40 Wallballs (20/14)

Mod Movements:

Bar Mups —>Chest to Bar —>Chin over bar—>Jumping Bar Mups, Chest to Bar, Chin over bar

Deficit HSPU—>Regular HSPU—>Shortened Range of Motion HSPU—>Z-Press

Banded Sit-ups—>Regular Abmat Situps


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Calories)

Teams of 3

40 minutes on the clock:

Complete

AS MANY CALORIES AS POSSIBLE on either the BIKE or ROWER.

Teams choice.
1 Person works while the other 2 Rest

Make the work, WORK. Earn that REST, You shouldn’t feel like you could do anything more after your effort on either the bike or rower.

Leave nothing left on the table, its time to EAT, get some!


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds)

30 Minute E.M.O.M.

(0-1) 1 Round of Cindy

5 pull up 10 push ups 15 air squats

(1-2) 10 Deadlifts 225/155

(2-3) REST
modify accordingly on the deadlift, there is a lot of volume here. Goal would be to perform the entire 30 minutes ub for the deadlifts and the cindy movements. For Cindy modify the rep ranges to 2-4-6 or 4-6-8 to keep the athlete moving and completing the gymnastic movements in under a minute. use push ups from the knees and ring rows for variations, and the deadlift should remain unbroken for the majority but risk breaking it up in later rounds into a maximum of 3 sets to complete in the desired minute, if you fail to stay on pace take an entire round off.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (6 x 5 same weight across for all sets)

this is by feel, no percentage required. Warm up and get after it. use a 2 minute rest after each completed 5 rep.

Metcon

Metcon (Time)

10-20-30-40-50-40-30-20-10- Double Unders

After each completed set of DUs

Complete 10 Hang Clean and Jerks 50/35
For the HCJ perform 5 on one arm then switch to the other arm for 5 reps,

if you fail on the Dus start that set over.

if you fail to complete a set 3 x,

then perform the 10 HCJ again and move on to the next set of DUs.