Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Deadlift (5×3 at 70-80%)

one weight across for all sets

Metcon

Metcon (Time)

10 Rounds For Time:

20/18 Cal Row

30 Double Unders
suggestive 20 minute time cap

modify 1: 14/10 cal row, 60 singles 10 RDS

modify 2: 16/12 cal row, 15 Double Unders 10 RDS


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Shoulder Press (5×3 at 70%-80%)

one weight across for all sets

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

50/40 Cal Bike

100 Push Presses 75/55

50 TTB
goal to achieve 1 full round and get as far as possible in the second round.

modify 1: 30/20 Cal Bike, 50 push presses 45/35lb bar, 25 Hanging knee Raises (20 minutes)

modify 2: 40/30 cal bike, 75 push presses at 55/45lb bar, 25 TTB (20 minute)


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (5×3 at 70-80%)

one weight across

Metcon

“Isabel Squats” (Time)

For Time:

30 Squat Snatches 135/95
6 minute time cap for this work out

modify1: 75/45

modify 2: 95/65

modify 3: 115/80


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Bench Press (5×3 at 70-80% )

use one weight across for all sets

Metcon

Metcon (Time)

25 Box Jumps 24/20″

1 Burpee Ring Muscle Up

20 Box Jumps 24″/20″

2 Burpee Ring Muscle Ups

15 Box Jumps 24″/20″

3 Burpee Ring Muscle Ups

10 Box Jumps 24″/20″

4 Burpees Ring Muscle Ups

5 Box Jumps 24″/20″

5 Burpee Ring Muscle Ups
(suggestive 10 minute time cap)

modify 1:

25 BJ or step ups “shorter box”

1 Burpee + 5 Push Ups + 5 Ring Rows

20 BJ

2 Burpees + 5 Push ups + 5 Ring Rows

15 BJ

3 Burpees + 5 Push Ups + 5 Ring Rows

10 BJ

4 Burpees + 5 Push Ups + 5 Ring Rows

5 BJ

5 Burpees + 5 Push Ups + 5 Ring Rows

modify 2:

Same as above but with Ring Dips + C.T.B. Pull ups


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

40 Rounds for Time

5 Burpees

10 Air Squats

*P1 will complete 2 rounds (back to back) while P2 is holding a 45/35lb plate overhead. Then switch. After 10 rounds are completed, person “resting” will hang from pull-up bar. After 20 rounds are complete, person “resting” will hold low plank. After 30 rounds are complete, person “resting” will hold glute bridge.

**After every 8 rounds are completed, both partners must run to end of parking lot near road.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Front Squat (5-5-5-5-5 weight range 65%-75%)

percentages based off of most current 1 rep. same weight across. if you do not have a current 1 rep, look to find a challenging set of 5 and repeat that weight for 4 more sets.

Metcon

Metcon (Time)

3 Rounds of

750M Row

30 Weighted Walking Lunges 50/35, Goblet hold for the DBWL
16 minute time cap suggested for this work out

Keep to three rounds for both mods.

modify 1: pick a row distance that will be completed under 3 minutes and use body weight lunges

modify 2: pick a row distance that will be completed in under 3 minutes and use a lighter Db for the lunges