Workout of the Day


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.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Gymnastics

Weighted Pull-ups (3-3-3-3-3)

under hand grip, increase in loading across all sets to find a challenging 3 rep, record all other sets in comment section.

this is a great time to practice negatives, or work on using a band with less assistance and practice the mechanics of an actual pull up rather than a ring row.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute A.M.R.A.P.

40 Calorie Row

30 Dumbbell Alternating Snatches 50/35

20 Box Jumps 24″/20″

10 Bar Muscle Ups
modifications:

Keep the Amrap time limit the same and rep scheme the same but utilize Ring row – Pull up – Chest to bar – jumping bar mup as scale options. Use a shorter box and lighter weight for the DBSN


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Split Jerk (1 Rep EMOM x 12)

use weight across for all sets

Metcon

Metcon (Time)

21-15-9-6-3

Shoulder to over head 135/95

GHD Sit Ups

Calorie Bike
For the S.T.O. take the bar from the ground.

modifications below:

option 1: Rx rep scheme, lighter bb and rower

option 2: RX rep scheme for the BB, double the rep scheme for abmat sit ups and RX the Bike cals.

option 3: Rx rep scheme, lighter bb and double the reps for ab mat sit ups and decrease the bike so that way the calories are completed in less than a minute every round 10-8-6-4-2 could be example.


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

Strength

Front Squat (1 rep emom x 10 )

athletes choice on weight, use one weight across all sets

Metcon

Metcon (Time)

1-10 Burpee Over Bar

10-1 Front Squat 95/65
perform this work out by doing 1 bob then 10 front squats 2 bob 9 front squats 3 bob 8 front squats etc.

modifying this work out by keeping the rep scheme the same but using a lighter load to allow for unbroken reps entire work out. allow for step over the bar or conventional burpee for scale.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Power Clean (3 Reps EMOM x 10)

athletes choice on weight, use one weight across for all sets, does n ot have to be touch an go quick singles are acceptable

Metcon

Metcon (Time)

35 Pull Ups Cash in

5 Rounds of

15 Kettle Bell Swings 53/35

10 Ring Dips

35 Pull Ups Cash Out
modify this work out with banded pull ups, or ring rows scale reps as needed for cash in and cash out and rds if needed. Modify Ring Dips to banded dips or regular push ups, keep rep scheme same