Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Calories)

Tabata = 20 seconds of work/10 seconds of rest x 8 Rounds (4 minutes)

Workout Details: For the purpose of this workout there will be a 34 minute running clock. Due to class size, athletes can start at different exercises to share equipment. Each person will complete one whole tabata (all 4 minutes) before switching during the 2 minute rest.

Tabata #1

Assualt Bike (there is Tabata program button on the bike)

*During each “work” be sure to go as hard as you can

2 minutes rest

Metcon (AMRAP – Reps)

Tabata #2

Push Ups

*Try to get as many push ups as you can during each “work”

2 minutes rest

Metcon (AMRAP – Reps)

Tabata #3

Stationary Split Jumps (aka Jumping Lunges)

*Try to get as many split jumps in during each “work” https://www.youtube.com/watch?v=72xY37N_Sww

2 minutes rest

Metcon (AMRAP – Reps)

Tabata #4

DB Bicep Curl to Press

*Try to get as many curl to press in during each “work”

2 minutes rest

Metcon (Calories)

Tabata #5

Cal Row

*During each “work” try to go as hard as you can.

2 minutes rest

Metcon (AMRAP – Reps)

Tabata #6

Ring Dips (mod – Tricep Ext. with Band https://www.youtube.com/watch?v=lBRehAw2Kzg)

*Try to get as many dips/tricep ext. during each “work”


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens Scaled (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

40 Cleans 135/105

30 Cleans 155/115

20 Cleans 185/125

Partner, split work evenly

One works, One Rests
modify this work out by using weights that will allow for 5-10 touch an go reps on the first 40 and touch and go singles, doubles on the second round and quick singles on the third round.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

3 Rounds of

35 Double Unders

21 Shoulder to over head 95/65

Rest 3 minutes

Metcon (Time)

3 Rounds of

35 Double Unders

15 Shoulder to over head 115/80

Rest 3 minutes

Metcon (Time)

3 Rounds of

35 Double Unders

9 Shoulder to over head 135/95
6 minute time cap for all work outs.

modifications

1: 3 rounds 70 singles/15 STO lighter weight rest 3 minutes 3 rounds 70 singls 12 sto lighter weight rest 3 minutes 3 rounds 70 singles 9 sto

2: 3 Rounds 20 Dus/RX rep scheme for the STO for all intervals


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

50 Walking Lunges

50 Calorie Bike

25 Ghd Sit Ups

40 Walking Lunges

40 Calorie Bike

20 Ghd Sit ups

30 Walking Lunges

30 Calorie Bike

15 Ghd Sit Ups

20 Walking Lunges

20 Calorie Bike

10 Ghd Sit Ups
modifications:

Cal Bike – 30-25-20-15-10

Walking Lunges same as bike

Ab Mat Sit ups same as bike


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
modifications:

Use a dead lift weight that will allow for unbroken reps through out the entire work out, modify to step ups as a scale if needed to keep the athlete moving