Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Power Clean (5-5-5)

Power Clean (3-3-3)

Power Clean (1-1-1)

increase loading for all the sets of 5-3-1, does not have to be touch an go, quick singles are allowed for the entire work out.

scoring is the final set, record working sets in the comment sections.

Metcon

Metcon (Time)

27-21-15-12-9-6

GHD Sit Ups

Calorie Row
modify the GHD to Abmat sit ups, weighted with the same rep scheme or unweighted and double the reps, Calories on the row should be executed in less that 90 seconds in the first 27 and continue to decrease across the work out.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

3 Pos Snatch 1 FLR+ 1 BK+ 1 ABK (3 sets light 3 medium 3 sets heavy)

1+ Snatch from floor+ 1 Snatch Below knee + 1 Snatch Above knee
Score for light weight

1. squat each rep

2. hang onto the bar the entire complex

3. 1 completion of the complex is 1 set.

3 Pos Snatch 1 FLR+ 1 BK+ 1 ABK (3 sets light 3 medium 3 sets heavy)

1+ Snatch from floor+ 1 Snatch Below knee + 1 Snatch Above knee
Score for medium weight

1. squat each rep

2. hang onto the bar the entire complex

3. 1 completion of the complex is 1 set.

3 Pos Snatch 1 FLR+ 1 BK+ 1 ABK (3 sets light 3 medium 3 sets heavy)

1+ Snatch from floor+ 1 Snatch Below knee + 1 Snatch Above knee
Score for heavy weight

1. squat each rep

2. hang onto the bar the entire complex

3. 1 completion of the complex is 1 set.

Metcon

Metcon (Time)

Complete 100 DB Snatches 50/35

Every minute on the minute, perform 5 burpees over the DB, start the work out with 5 burpees over the DB
scale this work out by keeping the 100 reps, decrease the weight, and modify the burpees to either 2-3 reps to be performed emom.

*15 minutes or less for this work out, weight should be manageable to get 10-15 in each minute*


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

8 Rounds For time:

20/15 Cal Row

7 Strict Pull-ups (mod 12 Ring Rows)

14 Pushups

21 Kettlebell Swings (53/35)

28 Air Squats

*Details – Partners will alternate exercises with one working at a time until 8 rounds are complete. Example: P1 will start on rower, P2 will then do 7 strict pull-ups, P1 will then do 14 Pushups, etc.

Only score workout above

Then if time remains…

200 abmat situps (combined) for time

“resting” partner will hold low plank


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (1-1-1-1-1)

increase loading across all sets, record working setsin the comment section and score your final 1 rep, this is not a max effort day, push for a heavy but makeable single

Metcon

Metcon (Distance)

Teams of 3

30 minutes on the clock

0-10 minutes

Max Meters Bike

10-20 minutes

Max Meters Row

20-30 minutes

Max Double Unders
BIKE score

Metcon (Distance)

10-20

Max Meters Row
ROW score

Metcon (AMRAP – Reps)

20-30

Max Double Unders
Double Under score

*work to rest should be 1:2 for this work out, looking for 80-85% effort.*


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Shoulder Press (1-1-1-1-1)

build up across all sets, record your build up sets in the comment section, score your final set, goal is to find a challenging 1 rep not a max attempt.

Metcon

Metcon (Time)

50 Box Jumps 24″/20″

40 Chest to bar Pull Ups

30 Shoulder to overhead 135/95

20 GHD Sit Ups

10 Devil Presses 50/35(suggestive)
scale this work out by decreasing the reps to 30-20-15-10-5 for all the movements, use a shorter box, jumping pull ups, ring rows, banded pull ups, regular pull ups are all acceptable scales, ghd sit ups modify to 40 abmat sit ups or weighted abmat sit ups for the same rep scheme, use a lighter weight for the devil presses.

*athletes choice on weight for the devil press, athletes should use a weight that will allow them to move right through all ten reps with no break*

https://www.youtube.com/watch?v=_-iCGodEZNo

(15 minute time domain)