Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Bench Press (4 x 10-12 one weight across)

if you achieve ten reps per set, be sure to adjust it before you hit save when scoring your bench press info.

Metcon

Metcon (Time)

5 rounds of

15 Box Jumps 24″/20″

15 Push Presses 115/80
suggestive 14 minute time cap for this work out today, use a height for the BJ that allows for fast consistent movement through out and use a barbell weight that will allow for up to 3 rounds at a minimum of UB reps for all 15.

scale option 1: 3-4 rounds- 10 bj on a shorter box, 10 reps on the push press lighter weight

scale option 2: 5 rds- 15 reps shorter box, 15 rep push press lighter weight


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

3000 M Bike

3000 M Row

3000 M Bike
30 minute time cap for this work out today.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

With a partner for time

Buy In: 100 Alt Lunges (not walking)

60 DB or KB Push Press (50’s/35’s) or (53’s/35’s)

80 Abmat Situps

100 Calorie Row

50 DB or KB Push Press

70 Abmat Situps

90 Calorie Row

40 DB or KB Push Press

60 Abmat Situps

80 Calorie Row

Cash Out: 100 Alt Lunges (not walking)

*Split everything as you wish


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Clean and Jerk (3-3-3)

Clean and Jerk (2-2-2)

Clean and Jerk (1-1-1)

squat each rep

perform 1 clean and 1 jerk x 3 to complete 1 set

stay at one weight for the 3s, 2s, and 1s,

increase loading after the 3s and after the 2s

Metcon (Time)

10 Rounds of:

34 Double Unders

8 Hang Clean and Jerk 50/35 (4R&4L)

6 Toes to bar
suggestive time limit 12 minutes

scale to 70 singles lighter dbs and knee raises for TTB modification. Lying leg lifts can be used as a sub also.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Weight)

EMOM x 17

7 Touch and go power snatches at a light weight for 7 minutes

Rest 1 minute

Metcon (Weight)

5 Touch and go power snatches at a medium weight for 5 minutes

Rest 1 minute

Metcon (Weight)

3 Touch and go power snatches at a heavyish weight for 3 minutes
goal to challenge yourself with cycling a barbell for all the reps in the desired minute, focus is on breathing and technique. increase in loading across the work outs should be minimal to sustain technique, no dumping or it will not count.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute A.M.R.A.P.

12 Chest To Bar Pull Ups

12/10 Calorie Bike

12 Box Jumps 24″/20″
scale to 8-10 reps for this work out, use regular pull ups, jumping CTB pull ups or ring rows as a scale, decrease the bike cal for 30-40 seconds of work, decrease box jump height and use 8-10 rep scheme to allow continuous movement through out the work out.

(hold onto the bar for as long as possible for Ub sets of Pull ups, maintain a sprint like pace on the bike and keep a steady pace on the box jumps 4+ rds)