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FIT 11/17/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

Shuttle Sprint Drills

Metcon

Metcon (Time)

Buy In: 800m Run

4 Rounds

18 Cal Row

12 Burpee Over Row

6 STOH

2 minute break

4 Rounds

18 Russian KB Swings, 2/1.5#

12 GHD Sit Ups

6 Box Jump Over, 24/20″

Buy Out: 800m Run

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FIT 11/16/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

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

Russian Twist

Mountain Climbers

Leg Lifts

Skill Work

Handstands

Metcon

Metcon (AMRAP – Reps)

40 seconds On / 20 seconds Off for 16 minutes

S1: Cal Bike

S2: SDHP, 75/45#

S3: Rope Climbs

S4: Front Squats, 75/45

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FIT 11/15/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 25 minutes

50 KB Swings, 1.5/1.0#

40 Pull Ups

30 YD DB Lunges, 70/50#

20 DB Power Clean, 70/50#

100 m BP Run, 45/25

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FIT 11/14/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Strength Work

Deadlift

Every 90 seconds for 9 Rounds:

R1-3: 5 Deadlifts

R4-6: 3 Deadlifts

R7-9: 1 Deadlift

Metcon

Metcon (AMRAP – Reps)

AMRAP 9 minutes

7 HSPU

5 Hang Power Cleans, 155/105

3 Bar Muscle Ups

Metcon (AMRAP – Reps)

AMRAP 9 minutes

7 Cal Bike

5 Burpees

3 Toe 2 Bars

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FIT 11/13/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30 seconds On/ 20 seconds Off for 9 Rounds

Alternate Between Stations

S1: Cal Row

S2: Plank To Push Up

S3: Left Lunge + Right Lunge + Air Squat

Skill Work

Warm-up (No Measure)

Barbell Snatch Warm-up:

Snatch Deadlift

High Pull

Behind Neck Presses

Snatches

OHS

Strength Work

Overhead Squat

Every 90 seconds for 6 rounds perform 2 reps starting at 50% and build up to heavy 1 rep max. Score is final weight achieved.

Metcon

Metcon (AMRAP – Reps)

AMRAP In 15 minutes

12 Alternating One Arm DB Snatch, 55/35#

18 Box Jumps, 24/20″

24 Wall Balls, 20/14#

48 DUs

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FIT 11/11/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30-20-10

BF Sit Ups

Flutter Kicks

Back Extensions

Mountain Climbers 1-1-2-2

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

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FIT 11/10/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Strength Work

Hang Squat Snatch

Every 90 seconds for 7 rounds, perform 2 reps. Start at light weight and build up to heavy daily double.

Metcon

Metcon (Time)

Teams of 2:

42 Thrusters, 95/65#

42 Pull-ups

20 Cal Row

30 Thrusters, 115/80#

30 Chest to Bar Pull-ups

20 Cal Row

18 Thrusters, 135/95#

18 Bar Muscle-ups

20 Cal Row

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FIT 11/9/2017


Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

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

Straight Leg Sit-ups

Leg Lifts

Russian Twists

Back Extensions

Skill Work

Rope Climb

Metcon

Metcon (7 Rounds for reps)

Every 3 minutes for 7 rounds:

100m Sandbag Run

10 Single Arm DB Press, 70/45#

8 Cal Bike

6 Burpees

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FIT 11/8/2017


Da Factory Training – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength Work

Metcon (Weight)

2 Full Clean + 2 Jerk
Every 90 seconds for 7 rounds. Increase weight each set. Score is final weight achieved.

Metcon

Metcon (Time)

3 Rounds:

400m Run

30 KB Swings

20 Push-ups

10 Goblet Squats

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FIT 11/7/2017


Da Factory Training – CrossFit

Warm-up

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon

Metcon (3 Rounds for reps)

“Fight Gone Bad”

3 rounds for 1 minute (Each Station)

Wall Balls, 20/14#

SDHP, 75/45#

Box Jump, 20/20″

Push Press, 75/45#

Row

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