Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Weight)

Alternating EMOM x 14 minutes

0-1 Bench Press 5 reps

1-2 5-8 Strict Chest to bar Pull ups
athlete choice on bench weight, loading should be challenging but you shouldn’t fail on the bench. Scoring will be weight used for the bench.

Metcon (AMRAP – Reps)

Alternating EMOM x 14 minutes

0-1 Bench Press 5 reps

1-2 5-8 Strict Chest to bar Pull ups
Pull ups do not need to be unbroken to complete the desired reps. scoring will be total completed across the 14 minutes for this section.

Metcon

Metcon (Time)

3 Rounds of

25 Deadlifts 155/105

25 Burpees over bar
3 rounds of 15 reps of each lighter barbell and regular burpee

3 rounds of 20 lighter barbell and burpee step over barbell


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Clean and Jerk (3 x 3)

same weight across, does not have to be touch an go focus on squat technique for today

Clean and Jerk (3 x 2 )

use a little heavier weight than the 3 x 3

Clean and Jerk (3 x 1 )

heavier than the 3 x 2 same weight across

Metcon

Metcon (Time)

2000 M Row

50 Wall Balls 20/14

1000 M Row

35 Wall Balls 20/14

500 M Row

20 Wall Balls 20/14
scale option 1: 1000m row 500 m row 250 m row 35/25/20 use lighter wall ball

scale option 2: 1000m row 750 m row 500 m row 40 wb/30 wb/20wb

scale option 3: 1500 m row/750 m row/ 500 m row

Rx wb shots


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

3 Rounds:

With a partner complete 3 Rounds for Time:

10 Bar Muscle-ups

20 Deficit Kipping Handstand Push-ups (hands on 45’s for men/25’s for women)

30 Banded Sit-ups

40 Wallballs (20/14)

Mod Movements:

Bar Mups —>Chest to Bar —>Chin over bar—>Jumping Bar Mups, Chest to Bar, Chin over bar

Deficit HSPU—>Regular HSPU—>Shortened Range of Motion HSPU—>Z-Press

Banded Sit-ups—>Regular Abmat Situps


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Front Squat (4 x 4 same weight across)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute A.M.R.A.P.

10 Burpees

20 Ab Mat Sit ups

30 Air Squats


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Gymnastics

Metcon (Time)

“Pull up Ladder”

Perform 1 rep on minute 1

2 on minute 2

3 on minute 3 so on and so forth till 15 minutes is up.

score will be the final minute you completed.
Ring rows will be scale for today instead of performing 1 rep do 2 then 4 then 6 then 8 etc.

Metcon

Metcon (AMRAP – Rounds)

10 minute EMOM

0-1 Row 16/14 calories

1-2 40 Double Unders

REST 2 MINUTES

Metcon (AMRAP – Rounds)

10 minute EMOM

0-1 Row 16/14 calories

1-2 10 Box Jump Overs facing the box 24″/20″