Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

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

build up in weight across all sets, work to a challening 1 rep for the day not a max out attempt, record working sets in the comment section

Metcon (Time)

5 Rounds of

25/20 Calorie Bike

10 Back Squats 225/155
scale options:

use a calorie count for the bike that allows for 2-2:15 minutes worth of work, pick a weight for the back squat that will allow for unbroken reps in the first 1-3 rounds or a weight that will allow athletes to break the set of 10 into 2 sets at a max. use a rack for this work out.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Bench Press (1-1-1-1-1)

build up to a challenging 1 rep effort, not a max out attempt, record all working sets in comment section

Metcon

Metcon (Time)

3 Rounds of

10 Power Cleans 135/95

15 Push Ups

3 Rounds of

6 Power Cleans 185/125

12 Push Ups

3 Rounds of

4 Power Cleans 205/135

9 Push Ups
scale options:

keep to 3 rounds and RX rep scheme for this work out, modify the loading to allow for quick touch an go reps through out the entire work out, modify the push ups by using a rack an barbell set above the ground.

time domain 15 minutes or less.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

With a Partner

For Time:

100 Wallballs (20/14) (partner will be holding a dead hang on pull-up bar)

80 Calorie Row (partner will be holding a plank)

60 HR Push-ups (partner will be holding a 45/35lb plate OH)

40 Ground to OH with 45/35lb plate (partner will be doing jumping jacks)

60 Bent Over Row with 45/35lb plate (partner will be doing Air Squats)

80 Calorie Bike (partner will be holding a plank)

100 Russian Twists with 20/14lb Medball (partner will be Holding Superman Position)

*Partners can switch as they need

*Due to size of class, some teams can do 80 Bike Calories first while others do 80 Row Calories


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Power Snatch (find a challenging 1 rep for the day)

Power Snatch (5 x 3 at 50-65% TNG)

use 50-65% of the previous 1 rep weight you hit earlier and perform 5 sets of 3 rep touch an go power snatches

Metcon

Metcon (Time)

5 Rounds of:

8 Hang Power Cleans 155/105

8 Hand Stand Push Ups

50 Double Unders
scale options:

RX rep scheme for the bb and gymnastic movements. scale for dus , 50 singles or 25 double unders.

HPC loading be sure to use a weight that allows for UB reps as long as possible 2-4 rounds.

HSPU – Seated DB press, box pike push ups, or mod ROM HSPU


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Monster Clean Complex (3 sets light, )

1 Power Clean + 1 Hang Below Knee Power Clean + 2 Hang Above Knee Cleans (squat) + 3 Front Squats

Monster Clean Complex (3 sets medium, )

1 Power Clean + 1 Hang Below Knee Power Clean + 2 Hang Above Knee Cleans (squat) + 3 Front Squats

Monster Clean Complex (3 sets heavy, )

1 Power Clean + 1 Hang Below Knee Power Clean + 2 Hang Above Knee Cleans (squat) + 3 Front Squats
MUST, hang onto the bar the entire complex no dropping in between movements

Metcon

Metcon (Calories)

30 Seconds on 30 seconds off for 10 minutes Row max calories

Metcon (Calories)

30 seconds of 30 seconds off for 10 minutes Bike max calories
no rest between the Row and the Bike.