Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Weightlifting

Split Jerk (1-1-1-1-1-1-1-1-1-1)

increase load across all sets or stay at one weight for all sets athletes choice. if you build plug your weights in the comment section if you stay at one weight adjust the score to reflect 10 x 1

Metcon

Metcon (Time)

3 Rounds of

1000 M Bike

50 Wall Balls 20/14

25 Box Jump overs 24″/20″ must face the box
estimated time cap 12-18 minutes here.

for the bike sustain a pace, wall balls no more than 3 breaks, just move on the box jump overs casually. no scraped shins are happy shins.

mod this wod by decreasing the reps schemes of all movements, 500 m bike, 15 walls balls lighter or rx weight, 10 box jumps at a shorter height.

2: 750 m bike, 30 wall balls lighter or rx weight, Rx bj height or shorter box


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

3 x 1 K Row
use 2 minutes of rest between efforts looking at 4-6 minutes of work with 2 minutes of rest here repeatable is the name of the game dont over do it, practice pacing is the name of game. record times for each one.

Metcon (Time)

1 K Row

Metcon (Time)

1 K Row

Metcon

Metcon (AMRAP – Rounds and Reps)

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

10 S.Snatches 95/65

10 Hand Stand Push Ups

15/10 Cal Bike
sustainable pace on the bike, possible touch an go on the sqsnatches and kip the hspu to keep the HR elevated. if dealing with neck pain or any other ailments scale accordingly. looking for 4-7 rounds for this work out,

mod1: 10 Empty barbell power sn into ohs, 10 z presses with DBs, 10/5 cal bike

mod2: 10 Ssnatches at 65/45, box hspu, 10/5 cal bike


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Gymnastics

Pull-ups (max effort x 5 rest 2 minute between sets )

Butterfly or conventional kipping practice, if you do not have 3 strict chin over bar pull ups do not perform kipping perform strict variant or negatives or banded or ring as scales

Metcon

Metcon (Time)

100 GHD Sit Ups

Every time you break

Perform 100 Double Unders
Estimated time limit 10-15 minutes for this. Scale accordingly, if abmat is choice perform 200 for time and every 3 minutes perform 100 dus or 200 singles or 50-75 dus


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Weightlifting

Metcon (Weight)

1 S.Clean + 2 Hang S. Cleans + 1 Jerk
8 sets build up in weight each set, practice here but build in weight if you feel good squat the clean and hang perform which ever jerk you want, record your build up sets in the comment section

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

9 Front Squats 135/95

7 Bar Facing Burpees

5 Shoulder to over head 135/95
3 or more rounds is the goal here,

hop over the bar for the bar facing burpees, go with the new open standard or both feet going back and coming forward together no step up burpees

mod1: use 75/55 regular burpees

mod2: use 95/65 lateral over bar burpees or regular

mod 3: 115/80 lateral over or regular burpees


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

With a partner for time:

800m Run Together (marked on trail)

39 burpees

50 pushups

50 ring rows

50 dips off of a box (20″)

50 box step ups (24/20″)

600m Run Together (marked on trail)

39 burpees

50 pushups

50 ring rows

50 dips off of a box (20″)

50 box step ups (24/20″)

400m Run Together (marked on trail)

39 burpees

50 pushups

50 ring rows

50 dips off of a box (20″)

50 box step ups (24/20″)

200m Run Together (marked on trail)

39 burpees

50 pushups

50 ring rows

50 dips off of a box (20″)

50 box step ups (24/20″)

*Burpees, pushups, ring rows, dips and box step ups can be divided as you wish


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (5-5-5-3-3-3-1-1-1)

build up in each set, plug increasing weights in the comment section, record your final weight

Metcon

Metcon (Time)

50 Toe to bar

25′ Walking Lunge 50lb/35lb DB Over head

30 Toe to bar

25′ Walking Lunge Db in front rack

10 Toes to bar

25′ Walking Lunge Db in a carry position
25′ broken up into 5′ increments, be sure to switch the DB every time you complete 5′

mod 1: 50-30-10 ab mat sit ups,25 walking lunges no weight

mod2: 30-20-10 Hanging leg raises or knee raises 25′ walking lunge using a lighter db