Workout of the Day


CrossFit Factory Square – CrossFit

Metcon (No Measure)

In “Teams” of 2… technically more like an individual workout in disguise 🙂

In two minutes, max reps at each station. One minute rest to transition between stations. Both partners are working at the same time for the two minutes unless noted.

~DU’s (Mod: Single Unders) *in back room

~Cal Row *in back room

~Slam Ball (Male teams 50 & 40lb ball, Female teams 40 & 30lb ball – switch weight as needed)

~Partner Wall Balls 20/14 – one ball thrown rainbow style between both partners

~Ring Rows

~10 yard (30 foot) Shuttle Sprint *middle part of main room

~Lateral Reactive Step Ups 20″ box for all

~Pushups *back room on red mats

~Plank/Ski Erg Combo – one is on ski erg one is planking, switch as needed *back room

~Burpees *back room

*Go AHAP (as hard as possible) at each exercise. It’s one time through. No second chances. Put up a score at each one that no other pair can beat! Don’t worry about scoring this on Wodify (no measure).


CrossFit Factory Square – CrossFit

Metcon (Time)

Partner 1 Mile Run with Plate 45/25 or 35

*Run out to dot 23.25 on trail and back. Switch off holding plate as needed.

Then

6 Rounds (P1 completes full round then P2 completes full round, etc. – 3 rounds each)

1 Legless Rope Climb (mod: w/legs, pull to stand from floor)

3 each leg Step up and Over 24/20″ box holding 45/25-35

5 Strict Toes to Bar

7 KB Swings 70/53


CrossFit Factory Square – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two:

30 Minutes:

P1 Runs a 400m run

P2 AMRAP…

2 Rope Climbs (mod: 6 pullups – regular or banded)

4 Burpees

6 Heavy KB Swings 70/53

8 Lateral Box step up and over (4 each side) 24″/20″

*switch when P1 returns from the run. P1 will begin will P2 ended.

Score will be total rounds/reps between both partners combined in 30 minutes.


CrossFit Factory Square – CrossFit

Metcon (AMRAP – Reps)

With a partner…

Every 3 minutes for 30 minutes:

For 3 minutes, P1 AMRAPs (all in main workout area):

1 Trip Down and Back (2 lengths of floor) carrying 1 – 45/35lb plate overhead

2 Trips down and back (4 lengths of floor) carrying 1 – 45/35lb plate (plate should be pulled into chest)

3 Thrusters with 1 – 45/35lb plate

4 Ground to Overhead with 1 – 45/35lb plate

5 Burpees to plate

P2 does Max Calorie Row (in back room)

*Continue to switch every 3 minutes with person coming off rower always starting at beginning each time. Score will be total reps completed by both partners at the end of 30 minutes + total calories rowed.


CrossFit Factory Square – CrossFit

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CrossFit Factory Square – CrossFit

Metcon (Time)

One partner will begin chipping away at:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of…

Calories on the Rower

Burpees

KB Swings (53/35)

Pushups

*So 10 cals rower, 10 burpees, 10, KB Swings, 10 Pushups, then 9’s, 8’s, etc.

The other Partner must hold 110% of their Front Squat in the front rack position. Each partner will most likely have different weights on the bar. Bar will be loaded and taken from the rack. Once taken from the rack they must hold that position for as long as they can and then re-rack. Person working on the exercises above can not proceed until bar is held in the front rack position by the other partner.

Switch as necessary.


CrossFit Factory Square – CrossFit

Metcon (Calories)

3 minutes MAX EFFORT at each exercise. You will only be doing each exercise once so leave it all out!

*One works while one rests, switch as needed

Rower (Calories)

Metcon (AMRAP – Reps)

Burpees

Metcon (Calories)

Ski Erg (Calories)

Metcon (AMRAP – Reps)

Lateral Box Jump Overs 24/20

Metcon (AMRAP – Reps)

Rope Climbs (Mod: Rope pull to a stand)

RX+ Legless

Metcon (AMRAP – Reps)

Wall Balls 20/14 to 10′ target/line

Metcon (AMRAP – Reps)

KB Swings 53/35

Metcon (AMRAP – Reps)

Pushups

Metcon (AMRAP – Reps)

GHD Situps (Mod: Abmat Situps)

Metcon (AMRAP – Reps)

Squat Jumps


CrossFit Factory Square – CrossFit

Metcon (Time)

In teams of two with only one working at a time, complete (divide all work between two of you):

2000m Row

1000m Shuttle Sprint (60 – 50′ sprints) *So if P1 runs down gym floor and back, that’s 2 of 60. Must touch floor with hand on each end.

100 Burpees over Box 24/20″

50 Partner Situps – throwing MB over box


CrossFit Factory Square – CrossFit

Metcon (Time)

In teams of two:

Partner 1 performs 50 KB swings (53/35) while Partner 2 holds a Handstand (scale is 1st hold top of wall walk or if needed top of pushup). Switch If swings or handstand is broken and perform 5 burpees each before continuing

then

Partner 1 performs 50 box jumps (24/20) while Partner 2 holds a 45lb/25lb plate overhead. Switch if overhead position is broken and perform 5 burpees each before continuing

then

Partner 1 performs 50 AbMat Situps while Partner 2 holds a wall sit. Switch if squat position is broken and perform 5 burpees each before continuing

then

Partner 1 performs a 200m run, while Partner 2 holds a low plank. Then switch for 2 runs each. If plank is broken at any time perform 5 burpees each when runner gets back before continuing.

…repeat all for 2nd round


CrossFit Factory Square – CrossFit

Metcon (Time)

In teams of two:

Partner 1 performs 50 KB swings (53/35) while Partner 2 holds a Handstand (scale is 1st hold top of wall walk or if needed top of pushup). Switch If swings or handstand is broken and perform 5 burpees each before continuing

then

Partner 1 performs 50 box jumps (24/20) while Partner 2 holds a 45lb/25lb plate overhead. Switch if overhead position is broken and perform 5 burpees each before continuing

then

Partner 1 performs 50 AbMat Situps while Partner 2 holds a wall sit. Switch if squat position is broken and perform 5 burpees each before continuing

then

Partner 1 performs a 200m run, while Partner 2 holds a low plank. Then switch for 2 runs each. If plank is broken at any time perform 5 burpees each when runner gets back before continuing.

…repeat all for 2nd round


CrossFit Factory Square – CrossFit

Metcon (Time)

Partner Chipper:

100 Calorie row (partner is holding wall sit)

90 DU’s (partner is holding chinup or top of ring row)

80 Unbroken wallballs (5 burpee penalty anytime ball STOPS)

70 Toes to bar (partner is holding dead hang on bar)

60 Second partner drag

50 Burpees over planking partner

40(0)m KB farmers walk 53/35 (5 burpees when passing every yellow dot)

30 Situps passing MB over box

20(0)m Bear crawl (14 lengths of floor)

10 Rope climbs (partner is holding handstand against wall)