FIT 08/21/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

18-14-10-6

Toy Soldiers

Mountain Climbers

PVC Muscle Snatch

PVC Good Mornings

Weightlifting

SNATCH

EMOM X 7

1 Snatch High Pull

2 Hang Power Snatch

Maintain Same Weight First 4 Rounds, Increase And Maintain for 2 Rounds, Increase For Final Round

Metcon

Metcon (Time)

30 Deadlifts #185/123

100m Run

30 Pull Ups

100m Run

20 Deadlifts #225/173

100m Run

20 C2B Pull Ups

100m Run

10 Deadlifts #275/213

100m Run

10 Bar Muscle Up

100m Run

FIT 08/20/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 4 Min

10 Air Squats

10 Rev Lunges

10 Shoulder Taps

2 Inch Worm

Then 200m Run

Weightlifting

Hang Squat Clean Thruster

EMOM X 8

2 Hang Squat Clean Thruster

Build Up To Heavy Daily Double

“Touch And Go” Not Required

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

3-6-9-12-15…

Toes 2 Bar

Power Cleans #135/95

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

3-6-9-12-15…

Squat Cleans #115/80

Burpees

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

3-6-9-12-15…

Push Press #95/65

Front Rack Lunges (1-1-2-2)

FIT 08/18/18

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Teams Of 3

3000m Row

Then

3 Rounds

60 STOH

30 Yard Dual DB Lunges #50/35

Into

2 Rounds

60 Cal Bike

60 Alt DB Power Snatch #50/35

Into

60 Burpees

600m Syncro Med Ball Run #30/25

FIT 08/17/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Yard Bear Crawl

12 Toy Soliders

10 Mountain Climbers (1-1-2-2)

5 Yard Duck Walk

Metcon

Metcon (Time)

2 Rounds

60 Wall Balls #20/14

40 Deadlifts #135/95

300m Ski

20/15 Cal Bike

10 Pirouette Push Ups (Feet On 12″ Box)

FIT 08/16/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 Min

30 BF Sit Ups

20 Shoulder Taps

10 BP Ninja Sit Ups

5 Inch Worms

Skill Work

Skill: Handstands

Beg: Learn to Kick Up On Wall

Int: Shoulder Tamps On Wall (Back to Wall or Facing Wall)

Adv: Free Stand Hand Stand Hold – Shoulder Taps Max

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

8 Toes 2 Bar

10 Single Arm DB Hang Clean & Jerks (5/5) #50/35

14/12 Cal Row

90s Break

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

8 Toes 2 Bar

10 Alt Single Arm DB Hang Clean & Jerks

14/12 Cal Row

FIT 08/15/18

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (Time)

Partner WOD

Buy In: 600m Run

Into

5-4-3-2-1

Rope Climbs

50-40-30-20-10

KB Swings #53/36

Into

60-48-36-24-12

OH Lunges #115/80

Burpees to 6″ Target

FIT 08/14/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

PVC Snatch Deadlift

Hang Muscle Snatch

Behind Neck Snatch Grip Push Jerk

Broad Jumps

Weightlifting

EMOM

EMOM X 8

2 Power Snatch

Increase Weight Every Round To Build Up To Heavy 2rm

Metcon (Time)

30-20-10

Cal Bike

C2B Pull Ups

Alt DB Power Snatch #50/35

Box Jumps #24/20

Metcon

FIT 08/13/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Buy In: 400m Run

20-15-10

BF Sit Ups

Plate Russian Twist

Mountain Climbers

Yards Walking Lunges

Weightlifting

EMOM

EMOM X 8

3 Split Jerks

Increase Weight Every 2 Rounds

Metcon

Metcon (Time)

21-15-9

Cal Row

Front Squats #115/83

HSPU

100 Double Unders After Each Set

FIT 08/11/18

Da Factory Training – CrossFit

Warm-up

Dynamic

Metcon (Time)

Fran

21-15-9

Thurusters (95/63)

Pull-Ups

Straight Into

Grace

30 Clean and Jerks (135/93)

Straight Into

Isabel

30 Power Snatches (135/93)

Straight Into

3 rounds of

10 Cal Bike

10 Burpees

FIT 08/10/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 5 Min

20 Jumping Jacks

20 Windmills

10 Toy Soldiers

5 Inch Worms

Weightlifting

DL

Every 1:15X 6 Rounds

5 Deadlifts

Start At 50% And Build To Heavy 5rm

Metcon

Metcon (Time)

21-18-15-12-9-6

Cal Row

Cal Ski

Overhead Squat #95/65

FIT 08/09/18

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Skill Work

5 min to work on Kip for Pull ups/T2b

Metcon

Metcon (Time)

800 m Run

75 Wall Balls #20/14

60 Pull Ups

45 HRPU

30 T2B

15 Burpee box jump overs

800 m Run

FIT 08/08/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Amrap in 5 min

10 Air squats

10 HRPU

10 Toy Soldiers

100m Run

Weightlifting

BACK SQUAT

Back Squat

5-5-5-5-5

10 min cap

Metcon (Time)

Teams Of 2

4 Rounds

30 Thrusters #115/80

60 Double Unders

Then

2 Rounds

60 Cal Row

30 Burpees Over Rower

Then

30 Alt DB Power Snatch #50/35

60 Vups

Metcon

FIT 08/07/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

6 PVC Pass Thru

6 Snatch Deadlift

6 Hang Power Snatch

6 OHS

Weightlifting

SNATCH

EMOM X 9

1 X 3 Position Snatch

Power, Below Knee Power, Hang (Any Style)

Increase Weight Every 3 Rounds

Metcon

Metcon (Time)

3 Rounds

22 Box Jumps #24/20

18 Power Snatches #95/63

14 Cal Bike

10/7 Cal Ski

FIT 08/06/18

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP in 6 Min

20 BF Sit Ups

18 Mountain Climbers

16 Jumping Jacks

14 Lunges

12 Toy Soldiers

10 Air Squat Jumps

Weightlifting

CLEAN & JERK

EMOM x 8

2 Clean N Jerks

Increasing weight every 2 rounds

Metcon

A: Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

150 m Run

10 Deadlift #165/113

7 Power Cleans

4 STOH

3 Min Break

B: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

150 m Run

12 KB Swing #53/35

9 Goblet Squat

6 Burpees

FIT 08/04/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Metcon (Time)

Teams Of 3

Buy In:

600m Syncro Run

Into

63 Hang Power Snatch (95/65)

9 Rope CLimbs

45 Hang Power Snatch

6 Rope Climbs

27 Hang Power Snatch

3 Rope Climbs

Into

600m Syncro Run

Into

3 Wall Walks

27 OHS (95/65)

6 Wall Walks

45 OHS

9 Wall Walks

63 OHS

FIT 08/03/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 7 Min

30 BF Sit Ups

20 Mountain Climbers

10 Toy Soldiers

8 Rev Step Lunges

6 Air Squats

4 Inch Worms

Strength Work

Front Squat

EMOM X 7 MIN – 3 REPS

Maintain Same Weight Rounds 1 and 2

Increease For 3-4

Build Up 5-6-7

Metcon

Metcon (Time)

21-15-9

Deadlifts (225/185)

Burpees to 6″ Target

Cal Bike

1 min. plank after each set

FIT 08/02/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Skill Work

Skill: Rope Climbs

Beg: Learn To Support

Int: Practice Rope Climbs

Adv: L Sit Rope Climbs

Metcon

Metcon (Time)

3 Rounds

15 Hang Power Clean and Jerk (135/95)

200m Run

250m Row

2 Rope Climbs

FIT 08/01/18

Da Factory Training – CrossFit

Warm-up

Amrap in 5 min

100m Run

10 Air Squats

10 Rev Lunges

10 HRPU

Strength Work

Complex1 (1 Complex every 2 min. for 12 min)

1 Squat Clean + 1 Front Squat + 1 Push jerk +1 Split Jerk

increase weight EVERY round

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams Of 2

AMRAP in 24 Min

12 Front Rack Lunges (1-1) (115/83)

36 Alt DB Power Snatch(50/35)

72 Wall Balls (20/14)

108 Double Unders

FIT 07/31/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 6 Min

10 Plank 2 Push Up

10 Mountain Climbers

10 PVC Muscle Snatch

10 PVC Pass Thru

10 OHS

Strength Work

Hang Snatch

Every 30s X 20 Rounds (10 Min)

1 Hang Snatch (Any style)

Maintain Same Weight All 20 Rounds

Metcon

Metcon (Time)

25-20-15-10-5

KB Swing (70/53)

BF Sit Ups

Box Jump (24/20)

7/5 Cal Ski After Each Set

FIT 07/30/18

Da Factory Training – CrossFit

Warm-up

400m Run

Then AMRAP in 5 Min

10 Jumping Jacks

8 Toy Soliders

6 Rev Step Lunges

4 Air Squat Jumps

2 Inch Worms

Strength Work

Back Squat

EMOM X 8

3 Back Squats

Start at 50% and Increase Ever 2 Rounds

Metcon

Metcon (Time)

21-15-9

Power Clean (115/80)

HSPU

Toe 2 Bar

Cal Bike

POWER 07/30/18

Da Factory Training – CrossFit