Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

800 M Run

2 minutes rest

800 M Run

2 minutes rest

400 M Run

Rest 1 minute

400 M Run

Rest 1 minute

200 M Run

Rest 30 seconds

200 M Run

(use a continuous running clock)

Metcon

Metcon (Weight)

5 Rep Touch and go Power Cleans light weight x 5 minutes

REST 1 Minute

Metcon (Weight)

3 Rep Touch and go Power Cleans moderate weight x 5 minutes

REST 1 Minute

Metcon (Weight)

1 Power Clean heavy every 30 seconds x 5 minutes
goal for this work out is practice, use loads that will allow for good technique through out, weights must be touch n go on the 5s and 3s .


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Weightlifting

Metcon (Weight)

20 Minute EMOM 1 Squat Snatch

Athletes choice on loading and how they want to attack this work out. Its practice day, no misses is the name of the game.

Op 1: 1 wt for all 20 minutes

Op 2: 1 Wt x 2 minutes x 10 sets (increase wt every 2 minutes)

Op 3: 1 wt x 4 minutes for 5 sets (increase wt every 4 minutes)

Op 4: 1 wt x 5 minutes for 4 sets (increase wt every 5 minutes)

Op 5: 1 Wt x 10 minutes x 2 sets (increase wt every 10 minutes)

Metcon

Metcon (Time)

3 Rounds For Time:

25 Burpees

75 Air Squats
Go hard, dark place status is the goal. No vest just body weight move fast but well.

mod 1: 3 Rds-15-35

mod 2: 3 Rds- 20-50


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Gymnastics

Weighted Pull-ups (5×5)

one weight across all sets, utilize 1-2 minute rest between sets

After you complete the 5×5 perform

3 x 10 Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute A.M.R.A.P. Teams of Three, follow the leader

5 Bench Press

10 Toes To Bar

15/12 Calorie Row
*athletes choice on the bench press loading, can start light and work your way up or stay at one weight for the entire work out, athlete 1 will complete the Bench and TTB and then start the Row. Once athlete 1 starts the Row, athlete 2 will begin the BP and TTB, once athlete 2 starts the Row Athlete 3 will begin the BP and TTB. Continue on for 30 minutes to complete as many rounds an reps as possible, push hard on the row try to sustain a sprint pace if possible to earn that rest.*


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

Assault Bike Intervals

5 x 20/15 Calories

1 Minute Rest between efforts

Metcon

Metcon (Time)

100 Double Unders

12 Hang Squat Cleans 95/65

80 Double Unders

10 Hang Squat Cleans 135/95

60 Double Unders

8 Hang Squats Cleans 155/105

40 Double Unders

6 Hang Squat Cleans 185/125

20 Double Unders

4 Hang Squat Cleans 205/145

10 Double Unders

2 Hang Squat Cleans 225/155
target time frame 9-14 minutes.

mod 1: double the dus in singles and perform the same rep scheme for bb but use lighter loads. Each set should be able to be completed unbroken for the hang squat cleans


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Deadlift (5-5-5)

increase loading record your final set of 5 and final set of 3 and your final set of 1

Deadlift (3-3-3)

increase loading record your final set of 5 and final set of 3 and your final set of 1

Deadlift (1-1-1)

increase loading record your final set of 5 and final set of 3 and your final set of 1

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

9 Deadlifts 275/155

3 Ring Muscle ups
estimated 3-6 rounds for this work out.

mod 1: 7 min amrap 9 deads Rx weight or lighter load that allows for UB sets or a minimum of 2 sets. for the ring mups use ring rows and push ups rep scheme 6 ring row 6 push ups

mod 2: 7 minute amrap 9 deads Rx weight or lighter load that allows for UB Sets or a minimum of 2 sets. For the ring mups scale strict pull ups and ring dips 6+6

mod3: 7 minute amrap 9 deads RX weight or lighter lod that allows for UB Sets or a minimum of 2 sets. For the Ring mups scale to Ring Muscle up scale 3 reps of body assisted ring mups legs out in front legs behind jump to support etc.