Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

Max effort Strict Hand Stand Push-ups x 5 sets w/2 minute rest

Metcon (AMRAP – Reps)

Max effort Kipping Hand Stand Push-ups x 5 w 2 minute rest
scale 1: A. hand stand holds for max effort then B. max effort hspu from box

scale 2: mod ROM for hspu using abmat and weights for both

scale 3: A. Wall walk to highest point hold for as long as possible, B. Seated DB press for max reps at athletes choice of weight.

Metcon

Metcon (Time)

5 Rounds of:

500 M Row

12 Toes to bar

12 Burpees
scale 1: 3-5 rounds of 300 m row, 7 knees above hip crease or lying leg lifts, 7 burpees

scale 2: 3-5 rds of 400 m row 9 reps of knees to elbow or TTB and 9 burpees


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Deadlift (10 x 1 )

one weight across for all sets

Metcon

Metcon (Time)

10 Rounds of:

25 Double Unders

3 Snatches 135/95
squat for the snatches is expected for today’s work out.

scale 1: 50 singles and 3 P snatches x 6-10 rounds

scale 2: 50 singles 3 Snatches with squat at lighter load x 6-10 rounds

scale 3: 50 singles 3 squat snaches Rx weight x 10 rounds

scale 4: 15 Double Unders 3 squat snatches at lighter weight x 10 rounds

scale 5: 15 Double Unders 3 squat snatches at RX weight x 10 rounds


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Gymnastics

Metcon (Time)

5 Rounds of Max L Sit w/ 1 minute rest
*place hands between two boxes and lift legs for today’s purpose*

Metcon (AMRAP – Reps)

5 Rounds of Max Effort Strict Chest to bar under hand pull ups
score is total amount

scale for the CTB will be ring rows, banded pull ups , or strict chin over bar pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute E.M.O.M.

0-1 16/14 Push Ups

1-2 18/16 Calorie Row

2-3 10 Ghd Sit-ups
when scaling be sure to use a rep scheme that is doable in the allotted minute time frame. Rest should be available to allow for transition time to the next exercise. scale the push ups to the knees and for ghd sit ups use ab mat sit ups but perform 15-20 reps


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (Find a 5 rep max)

allow 20 minutes for this

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute A.M.R.A.P.

40/30 Calorie Bike

30 Hang Power Cleans 135/95

20 Front Squats 135/95

10 Shoulder to over head 135/95
scale option 1; 30/20 cal bike, 15/10/5 lighter load for the movements

scale option 2: 35/25 bike, 20/16/8 for the barbell movements lighter weight


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

5 Rounds of:

1 min Cal Bike

1 min KB Swing (53/35)

1 min Cal Bike Arms Only

1 min Burpees

1 min Abmat Situps

1 min Rest

*Score is total reps after 5 rounds


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10/8 Calorie Row

8 Toes to bar

6 Dumbbell Snatches 50/35 alternating
scale options use the RX rep scheme and scale the movements appropriately for the athlete, hanging knee raises v ups regular sit ups or leg lifts are acceptable mods, use a lighter weight that allows for UB reps.