Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Power Snatch (10 x 3 one weight across all sets )

Metcon

Metcon (Time)

27-21-15-12-9

Thrusters 95/65

Calorie Row
scale option 1: 15-12-9-6-3 thrusters at a light weight and row the same amount of cals


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute A.M.R.A.P.

10 Pull Ups

30 Double Unders

10 Ghd Sit ups
All scale options will last the 20 minutes

scale option 1: 10 ring rows, 60 singles, 20 ab mat sit ups

scale options 2: 10 banded pull ups, 60 singles, 20 ab mat sit ups

scale option 3: 10 jumping pull ups, 60 singles, 20 ab mat sit ups

scale option 4: 5 Pull ups, 15 Double Unders 5 Ghd sit ups


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

3 Power Clean + 3 Jerk Complex (7 x 3)

perform 3 power cleans and then on the final clean perform 3 Jerks
same weight across, does not have to be touch an go

Metcon

Metcon (Time)

10 Rounds of

15 Deadlifts 155/105

12 Push Ups

9 Box Jumps 24″/20″
scale option:

1: 12-9-6 lighter deadlift, modified knee push up or rack push up and shorter box with step ups

2: 12-9-6 lighter DL, modified knee push ups and box jumps

3: 15-12-9 lighter DL, RX push ups, RX box Jump


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (3×3 at a light weight)

Snatch (3×2 at a medium weight)

Snatch (3×1 at a heavy weight)

squat variation

increase load across sets

example: 3×3 =145, 3×2 +155, 3×1 =205

Metcon

Metcon (Time)

50 Bar Facing Burpees

40/30 Cal Bike

30 Snatches 115/80 *squat snatches*
scale options:

Use a weight for the snatches that allows for good execution of the Full Squat Snatch, decrease number of burpees over bar or reduce to just regular burpees, use a rower for a sub for the bike.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

Reminder there is now an 8am CrossFit class or a 9:30am Barbell Class

This workout will be completed solo

For Time:

50-40-30-20-10:

Lateral Hops over hurdle (25 each side, 20 each side, etc.

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

Directly Into…

10-9-8-7-6-5-4-3-2-1:

Length of Floor shuttle sprints

Pushups

*For this workout try and keep the main floor as clear as possible for the shuttle sprints in the third part. Once lateral hops/abmat situps are completed, you can move that equipment off to the side and the WB/KB part can be done close to the racks.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Front Squat (5-5-5-5-5)

increase weight across all sets, record all your working sets int he comment section and record your final set as a score

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
scale optons:

1: same time limit : 5 OVHS empty bar + 5 Jumping Chest to bar, banded or ring rows x 2 rounds, add 1 rep to each exercise through out.

OR

Follow the prescriptionsMEN – includes Masters Men up to 54 years old

95-lb. overhead squats

Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old

65-lb. overhead squats

Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+

65-lb. overhead squats

Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+

45-lb. overhead squats

Jumping chest-to-bar pull-ups

below.

CrossFit Games Open 14.2 and 15.2 Masters (AMRAP – Reps)

Masters 55+

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups*

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 65# / 45#

12 Chin-Over-Bar Pull-ups*

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 65# / 45#

14 Chin-Over-Bar Pull-ups*

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

*Masters Women 55+ jumping chest-to-bar pull-ups