Workout of the Day


Published


CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds)

“Mini Macho Man”

20 minute EMOM:

3 Power Cleans + 3 Front Squats + 3 Jerks 135/95
*if you have done this work out before at 135 and completed it, below are options to increase the difficulty*

Level 2: 155/105

Level 3: 185/125

Level 4: 205/145

Modifying Options:

a. 1 power clean + 1 Front Squat + 1 Jerk weight of choice

b. 2 power cleans + 2 Front Squats + 2 Jerks weight of choice


Published


CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 x 3 minute Rounds

10 Burpees

200 M Run

Max Burpees

2 minute Rest between

*score is max burpees after the run*
a. Reduce the reps so that the first set of burpees and run take no more than 90 seconds.

Each round should be an all-out sprint.

b. 4 x 3-minute rounds of:

5 burpees

200-m sprint

Max-rep burpees

Rest 3 minutes between rounds.


Published


CrossFit Factory Square – CrossFit

Metcon (Time)

There will only be 1 class at the Southington High School Track at 8am.

The Annual Body Weight Challenge :

1 lap Burpee Broad Jumps

1 lap Bear Crawl

1 lap Lunge

1 lap Sprint/Run

*This workout can be done alone or in teams where you divide each however you wish. All are welcome to join. Form teams with friends and family.

*It is recommended that you bring gloves – preferably gardening gloves, batting gloves, football wide receiver gloves, etc.

*Adam DeSantis will be there at 7am if anyone would rather go earlier.


Published


CrossFit Factory Square – CrossFit

Metcon (Time)

4 Rounds For Time:

20 Front Squats 75/55

10 DB Power Cleans 50/35

20 Hand Stand Push Ups
option 1: 3rds of 20 Fs at 45/35, lighter db, and 20 Seated Presses with DBS

option 2: 3rds of 20 fs at 55/45, lighter db and 20 modified ROM Hspu

option 3: Rx rds Rx weight and reps, 20 seated Presses with DBS

option 3: Rx Rds weight and weight, 20 Mod ROM Hspu


Published


CrossFit Factory Square – CrossFit

Olympic Weightlifting

Clean and Jerk (Find a challenging 1 rep for the day)

This not a Pr attempt but if it feels good go for it.

Metcon

2k Row (Time)

Max Effort 2k Row


Published


CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (find a challenging 1 rep for the day)

squat variation implied, this is not a 1 rep attempt for a PR but if it feels good, go for it.

Metcon

Metcon (Time)

50 Cal Bike

50 Ab Mat Sit ups

40 Cal Bike

40 AMSU

30 Cal Bike

30 AMSU

20 Cal Bike

20 AMSU

10 Cal Bike

10 AMSU
option 1: decrease rep range to 25-20-15-10-5 Bike and Amsu

option 2: decrease rep range to 30-25-20-15-10-5 bike an Amsu