FIT 11/17/18
Da Factory Training – CrossFit
Warm-up
Dynamic
Metcon
Metcon (Time)
Teams of 2
Buy in 100 Cal Row
Then.. 2 Rounds of
60 Hang Power Clean (115/83)
45 Burpees over Partner
30 Thrusters (115/83)
Call today: (305) 414-5568
1907 NW 79th Ave Doral, FL 33126
Dynamic
Teams of 2
Buy in 100 Cal Row
Then.. 2 Rounds of
60 Hang Power Clean (115/83)
45 Burpees over Partner
30 Thrusters (115/83)
Work up to a heavy Single
Work up to a heavy Single
5 X 5
Read MoreSnatch Drills
EMOM x 12
Even: 4 Power Snatches
Odd: 30 sec Air Squats (Max Effort)
Add Weight every round you snatch
Ascending Amrap
in 18 min.
10-13-16-19-22…
Hang Power Snatches (95/63)
Cal Bike
Kb Swings (53/35)
Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).
*take 10 seconds to get up to the “down” position and then snatch
3 – 3 – 3 – 2 – 2 – 2 – 1 – 1
Increasing Weight
Work up to a heavy Single
@ 95%
Read MoreAMRAP in 5 Min
20 Air Squats
16 Shoulder Taps
12 Reverse Lunges (1-2)
8 Burpees
Work on Progressions
FOR TIME:
75 Dubs
50 Wallballs (20/14)
25 yds Single DB oh Lunges (50/35)
15 HSPU
800m Run
15 HSPU
25 Yds Single DB oh Lunges
50 Wallballs
75 Dubs
3 Sets:
Single Arm OH Carry (70/50) 100 m
KB Farmers Carry (70/53) 100 m
KB Front Rack Wall Sit 30 Sec
*Hold 2 KB in front rack position (35/26)
4 Sets:
5 Tempo Front Squats (3 sec down – 3 sec pause at bottom)
15 Floor DB Bench Press
10 Barbell Hip Bridge with Resistane Band around knee (below Knee)
3 Sets of:
Single Leg Toes 10
Ring Support 45 sec
Side Plank 60 sec each side
DYNAMIC
EMOM x 7
3 reps
Increasing weight every other round
AMRAP in 12min
10 Power Cleans (155/103)
10 Box Jumps (30/24)
10 Pull Ups
Rest 3 Min
AMRAP in 12 min
15 SDHP (95/63)
10 T2B
100m Run
3 x (3+3+3+3)
*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.
5 Working Sets
@95% 4 X 4
3X10
10
3X10
Read More20-16-12-8
Squat Jump
BFSU
PVC Pass Through
PVC Good Morning
3 Rounds of
3 Rope Climbs
6 Front Squats (185/123)
9 2 Push up Burpees
12 Vup + Tuck up
15 Cal Row
3 x (3+3+3+3)
In between sets, do crossover symmetry and/or banded pull apart
5 x (1+1+1)
3 x (3+3+3)
*Stay Light. Work on Speed and Precision
10 – 8 – 6 – 4 – 8 – 6 – 4
Read More50 Jumping Jacks
Then
3 Rounds of
10 Shoulder Taps
10 Mountain climbers
10 PVC Press
10 min to work on 1 Rep Max
21 Push Press (135/93)
9 Cal Bike
600m Run
15 Push Press
15 Cal bike
400m Run
9 Push Press
21 Cal Bike
200m Run
Dynamic
For Time:
21-18-15-12:
Row Calories
Bike Calories
30 DB Burpee Box Step-Overs (50/35)
12-15-18-21:
Row Calories
Bike Calories
Work up to a heavy single
Work up to a heavy single
5×5
Read MoreBuy in 400m Run
10 Thrusters #75/53
100 Bfsu
10 Thrusters
80 HRPU
10 Thrusters
60 Lateral Hops
10 Thrusters
40 T2B
10 Thrusters
20 Cal Ski
10 Thrusters
5 Singles
*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position).
Take 10 seconds to get up the “down” position, then Snatch
3 – 3 – 3 – 2 – 2 – 1
Work up to a heavy Single
3×5
Read More20-16-12-8
Deadlifts (Barbell)
Toy Soldiers
Windmills
Skill: Pistol
6 min to work on Pistols
Coaches Choice
Partner Wod
6 rounds of
200 m run P1/P2 hold Plank
15 Partner deadlifts #315/243
30 partner Wallballs #20/14
Partner Wod
6 rounds of
200 m run P1/P2 hold Plank
15 Partner deadlifts #315/243
30 partner Wallballs #20/14
3 Sets of:
100m – 2 Arm KB OH Carry (35/26)
20 Steps – 2 Arm KB Front Rack Walking Lunge
Single Leg Wall Sit 30 sec each leg
4 Sets of:
5 Pause Front Squat
10 Wide Grip Bench Press
15 Hip Extensions
(Light-Med weight)
3 Sets of:
10 Strict Toes to Bar
45 sec Hollow or Tuck Hold
20 KB Side Bends (20 each side)
DYNAMIC
Every 2min 6 reps
adding weight
8 min ( 4rounds)
AMRAP in 6 min
15 Box jumps over
20 Db front squats 50/35
Rest 2 min
Amrap in 6 min
15 Cal Row
5 man makers 50/35
rest 2 min
Amrap in 6 min
10 ring dips
10 Vups
10 burpees
*in between sets, do 20 jump to lands in split position without weight. Practice correct footwork.
AMRAP in 5 Min
10 Shoulder Taps
10 Mountain Climbers
10 Reverse Lunges (1-2)
2 Inch Worms
2 rounds of 800m Run
Rest 45 sec in between
4 Rounds of
200m Farmers Carry (70/53)
20 Cal Row
12 C2B Pull ups
3 x (3+3+3)
*In between sets, do crossover symmetry and/or banded pull apart
5 x (1+3)
3 x (3+3)
2 x (10 – 8 – 6)
Read More