Workout of the Day


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Modify as needed, use entirety of class to go hard on this work out, warm up well and crush it.

Suggestive time limits

Sub 6:30.

6:30-8:00.

8:00-11:00.

11:00-15:00.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Clean and Jerk (5 x 1 EMOM)

use one weight across for this 5-10lbs heavier than previous

Back Squat (5 x 3 Every 2-3 minutes)

use one weight across, 5-10lbs heavier than previous

Metcon

Metcon (Time)

50 Ab Mat Sit Ups

50 Box Step Overs (1-50/1-35lb DB)

10 Hand Stand Push Ups

40 ABMSU

40 BSO

10 HSPU

30 ABMSU

30 BSO

10 HSPU

20 ABMSU

20 BSO

10 HSPU

10 ABMSU

10 BSO

10 HSPU
Alternate each rep on the step ups

kipping or strict is acceptable-up to athlete

estimated time 15 minutes or less

Mod 1: RX rep scheme but Z press with a barbell or DBs

Mod 2: Same as above but with HSPU on box knees or piked out

Mod 3: Same as above but with Shortened ROM on Depth for Hspu


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon

Metcon (Time)

21 Bench Presses 185/115

21 Strict L- Sit chest-to-bar pull-ups

Run 800 m

15 Bench Presses 185/115

15 Strict L- Sit chest-to-bar pull-ups

Run 800 m

9 Bench Presses 185/115

9 Strict L- Sit chest-to-bar pull-ups

Run 800 m
Estimate 30-40 minutes for this work out-

Mod 1:

21 bench presses 135/95

21 banded strict Knees above hip crease chest-to-bar pull-ups

Run 800 m

15 bench presses 135/95

15 banded strict knees above hip crease chest-to-bar pull-ups

Run 800 m

9 bench presses 135/95

9 banded strict knees above hip crease chest-to-bar pull-ups

Run 800 m

Mod 2:

21 bench presses 115/75

21 banded strict feet elevated Ring Rows

Run 800 m

15 bench presses 115/75

15 banded strict feet elevated Ring Rows

Run 800 m

9 bench presses 115/75

9 banded strict feet elevated Ring Rows

Run 800 m


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Snatch (6 x 1 EMOM)

Clean and Jerk (6 x 1 EMOM)

Front Squat (3 x 1 )

Use 1 weight for the snatch

increase weight

use 1 weight for the CJ

increase weight

use 1 weight for the FS

aim for no misses and moving well, aim for higher percentages today on all lifts but goal is still to not miss.

Metcon (AMRAP – Rounds and Reps)

10 Minute A.M.R.A.P.

30 Double Unders

10 Db Snatch L-Arm 50/35

30 Double Unders

10 Db Snatches R-Arm 50/35
Completing a round is finishing 30/10/30/10

mod 1: 60 single unders, lighter DB

mod 2: 15 Dus lighter DB

Mod 3: 15 Dus and RX DB


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Metcon (Time)

With a partner, complete:

200m Run

27 Squat Jumps with Wall Ball 20/14

27 Box Step Ups (alternating legs) 24/20″

4 Lengths of Floor walk bumper plate carry with isometric bicep hold 45/35 https://www.youtube.com/watch?v=0IsObDRTJaI

200m Run

24 Squat Jumps with Wall Ball 20/14

24 Box Step Ups (alternating legs) 24/20″

4 Lengths of Floor walk bumper plate carry with isometric bicep hold 45/35

200m Run

21 Squat Jumps with Wall Ball 20/14

21 Box Step Ups (alternating legs) 24/20″

4 Lengths of Floor walk bumper plate carry with isometric bicep hold 45/35

200m Run

18 Squat Jumps with Wall Ball 20/14

18 Box Step Ups (alternating legs) 24/20″

4 Lengths of Floor walk bumper plate carry with isometric bicep hold 45/35

200m Run

15 Squat Jumps with Wall Ball 20/14

15 Box Step Ups (alternating legs) 24/20″

4 Lengths of Floor walk bumper plate carry with isometric bicep hold 45/35

This is a you go I go workout: P1 will run 200m, then P2 will run 200m, then P1 will do 27 Squat Jumps with Wall Ball, then P2 will do 27 Squat Jumps with Wall Ball, etc. Continue this pattern until all the work has been completed.


Published


Factory Athletics Home of CrossFit Factory Square – CrossFit

Olympic Weightlifting

Power Snatch (5 x 3 one weight across)

Every 2 minutes perform 3 Reps( focus on foot work and catch of the barbell and keeping the bar close)

Power Clean and Jerk (5 x 3 one weight across)

1 PCJ + 1 PCJ + 1 PCJ
Every 2 minutes perform 3 reps (focus on pull, foot work, keeping the bar close, fast elbows and good extension and speed on the jerk)

Overhead Squat (5 x 3 one weight across)

every 2-3 minutes, take from rack