Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

“Team Linda”

In teams of 3 complete.

10-9-8-7-6-5-4-3-2-1

Deadlift 1.5 Body weight

Bench Press Body weight

Clean 3/4 Body weight
Each person starts at a station and completes the 10 reps of the movement. Once you are done wait till the next person is done and move to the next station and perform 10 reps of that movement etc etc.

You can not move to the next exercise till the person ahead of you has finished their set.

Here is how to calculate weights used for the work out.

P1 body weight = 140

P2 Bw = 150

P3 Bw =160 total = 450lbs

450 divide it by 3 = 150

150 x 1.5 = 225 DL

150 BW bench females use 75% of this weight

150 x .75=112.5 round up to 115 or round down 110


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (5 x 3 light weight)

Snatch (5 x 2 medium weight)

Snatch (5 x 1 heavy weight)

can be squat or power athletes choice but be specific in the comment section on which one you decide to perform.

Metcon

Metcon (Time)

8 Rounds

8 Ghd Sit ups

8/6 Calorie Bike

8 Dumbbell Snatches 50/35 alternating
sclaing this work out use ab mat sit ups RX rep scheme and use a lighter db for the snatches.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Strength

Back Squat (8 x 2 same weight across)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute A.M.R.A.P.

20 Wall Balls 20lb/14lb

10 Pull Ups

5 Shoulder to over head 185/125
modify this work out to allow for unbroken reps for the early rounds, if needed back the rep scheme down to 15-10-5 an use a lighter load for the STO to allow for Unbroken sto. Scaling the Pull ups to ring rows or banded chest to bar are good scales for today work out.


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

Deadlift (10)

Deadlift (8)

Deadlift (6)

Deadlift (4)

Deadlift (2)

find a challenging 10 rep then increase weight across the remaining sets, try to touch an go the barbell for this purpose today. no drop an reset singles.

Metcon

Metcon (Time)

“Randy”

75 Power Snatches at 75/55lbs
modify this work out by decreasing loading and rep scheme if needed.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (AMRAP – Rounds)

30 Minute E.M.O.M.

0-1 10 Toes to bar

1-2 12/10 Cal Bike

2-3 10 Burpees

3-4 14/12 Row

4-5 24 Walking Lunges
modify this work out but allow some rest in the minute of work 10-15 seconds of rest should be acceptable in the early rounds. use hanging knee raises or v ups as mod for ttb decrease the bike sprint to managebale and repeatable number, same for the row and lunges should be mobile not stationary.