FIT 09/26/18

Da Factory Training – CrossFit

Warm-up

400m Run

then…

Barbell Drills

Strength Work

Clean Complex

Complex

1 Power Clean +1 Hang Squat Clean + 1 Squat Clean

Emom x 7 min

Find a Max Complex

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

12 Deadlifts (185/123)

12 Cal Bike
REST 2 MINUTES

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

10 DB Snatches (50/35)

10 Vups

10 Back Extensions
REST 2 MINUTES

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

5 Man Makers (50/35)

5 Ring/BAR Muscle ups

STRENGTH 09/26/18

Da Factory Training – Strength Training

Power Snatch

70% x 3

75% x 3

80% x 3

3RM

Snatch Pull

HIGH PULL (% (of sn) )

75% – 3 x 3,

80% – 3 x 2

Snatch Complex

Snatch Push Press + Overhead Squat

(of sn or ohs)

70% x 5+1

75% x 5+1

80% x 5+1

max 5+1

FIT 09/25/18

Da Factory Training – CrossFit

Warm-up

20-16-12-8-4

Toy Soldiers

Rev. Lunges

Shoulder Taps

2 Inch Worms

Metcon

Metcon (Time)

PARTNER WOD

100 Cal Row

100 Wall Balls (20/14)

100 Kb Swings (53/35)

100 Goblet Lunges (53/35)

100 Burpees

STRENGTH 09/25/18

Da Factory Training – Strength Training

Power Clean

70% x 3

75% x 3

80% x 3

3RM

Push Jerk

% of split jerk

60% x 3

65% x 3

70% x 3

3 RM

Overhead Squat

70% x 3

75% x 3

80% x 3

3RM

FIT 09/24/18

Da Factory Training – CrossFit

Warm-up

AMRAP in 4 min

10 Air Squats

10 Broad Jumps

20 Jumping Jacks

20 Mountain Climbers

Strength Work

Back Squat

EMOM x 8

3 Back Squats

Increasing Weight every 2 rounds

Metcon

Metcon (Weight)

EMOM x 30

Min 1: 6 Power Cleans (155/103)

Min 2: 12/8 Cal ski

Min 3: 18 Box Jumps Over (24/20)

Min 4: 24 HRPU

Min 5: 36 Dubs

MIn 6: Rest

STRENGTH 09/24/18

Da Factory Training – Strength Training

3 Position Snatch

From the Ground

Below the knee

Above the
60%

65%

70%

75%

80%

MAR

Snatch Pull

100% (of snatch) – 3 X 4

Back Squat

70% X 5

75% X 5

80% X 5

5 REP MAX

Push Press

70% X 3

75% X 3

80% X 3

3 REP MAX

FIT 09/22/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Metcon

Metcon (Time)

800 m Run

21-15-9

Cal Bike

Air Squats (x2)

600 m Run

5 Rounds of

10 Over the Rower Burpees

15 Cal Row

30 Dubs

400 m Run

FIT 09/21/18

Da Factory Training – CrossFit

Warm-up

5 min Amrap

10 toy Soldiers

10 PVC Good Mornings

10 PVC OHS

10 PVC Pass Throughs

20 Jumping Jacks

Metcon

Metcon (Time)

4 Rounds of

10 Deadlift (245/183)

15 Pull ups

200m Run

: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 Wall balls (20/14)

10 Cal bike

STRENGTH 09/21/2018

Da Factory Training – Strength Training

3 Position Clean

From the Ground

Below the Knee

Above the Knee
+ 1 JERK

3 Sets

60%

65%

70%

75%

Clean Pull

95% of clean – 3×2

100% – 3×2

Front Squat

75% – 3×5

Good Mornings

3×5

FIT 09/20/18

Da Factory Training – CrossFit

Warm-up

20-16-12-8-4

BFSU

Mountain Clmbiers

Shoulder Taps

Jumping Jacks

Skill Work

Skill: Bar Muscle up/Pull up/ T2B

Adv. Connect as many unbroken Muscle ups (3 tries)

Int: Connect as many unbroken Pull ups or T2B (3 tries)

Beg: work on getting a pull up or t2B

Metcon

Metcon (Time)

Teams of 4

200 Cal Row ( switch every 25 Cals)

Athlete 1 – Rows

Athlete 2 – Holds barbell

Athlete 3 – holds Wall sit

Athlete 4 – Rest

100 STOH (135/93)

( All remaining teammates hold plank)

50 Synchro Burpees Over the bar

STRENGTH 09/20/2018

Da Factory Training – Strength Training

Power Snatch

75% x 3 x 5

Snatch Pull

75% Of Snatch – 3×5

Snatch Complex

Snatch Push Press + Overhead Squat 75% (of sn or ohs)

5 sets of 5+1

FIT 09/19/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Strength Work

Snatch

3 Position Snatch

Floor, Below knee, Hang

1 complex per minute

(light weight work on technique)

Metcon

Metcon (Time)

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

Power Snatches (95/63)

40 Dubs

10 Vups

STRENGTH 09/19/18

Da Factory Training – Strength Training

Snatch

60% x 2,

70% x 2,

80% x 2,

heavy single

Clean and Jerk

60% x 2+1,

70% x 2+1,

80% x 2+1,

heavy single

Back Squat

75% x 3 x 5

STIFF LEG DEADS

3 x 5

FIT 09/18/18

Da Factory Training – CrossFit

Warm-up

6 min AMRAP

100m Run

10 Air squats

10 Rev Lunges

10 HRPU

100m Ski

Suicide Sprints 50m

4 times each athlete

rest in between

Metcon

Metcon (Time)

4 Rounds of

15 Back Squats (135/93)

10 Burpees

15 Cal Bike

10 Hang Power Cleans (135/93

STREGTH 09/18/18

Da Factory Training – Strength Training

Power Clean

75% – 3X5

Push Jerk

65% Of Split Jerk – 3×5

Overhead Squat

75% – 3×5

FIT 09/17/18

Da Factory Training – CrossFit

Warm-up

400m run

then with an empty Barbell

2 rounds of

10 Power Cleans

10 Push Jerks

10 Back Squats

10 Shoulder Taps

Strength Work

Clean and Jerk

EMOM x 10

2 Clean N Jerks (any style)

Start off light work up to a 2 heavy max

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

20 KB Swings (53/35)

20 BFSU

20 Box Jumps (24/20)

20 T2B

200M Run

STRENGTH 09/17/18

Da Factory Training – Strength Training

3 Position Snatch

From the Ground

Below the knee

Above the
3 Sets

60%, 65%, 70%, 75%

Snatch Pull

percentage based on snatch

95% – 3 x 2,

100% x 3 x 2

Back Squat

75% – 5×5

Push Press

75% – 5×5

FIT 09/15/18

Da Factory Training – CrossFit

Warm-up

DYNAMIC

Metcon (Time)

TEAMS of 2

10 HSPU

20 Deadlifts (225/173)

30 Wall balls (24/14)

40 Pull ups

50 Cal bike

50 Cal row

40 Pull ups

30 Wallballs

20 Deadlifts

10 HSPU

STRENGTH 09/14/18

Da Factory Training – Strength Training

3 Position Clean

From the Ground

Below the Knee

Above the Knee
+ 1 Jerk

60%

65%

70%

Clean Pull

90% of Clean – 3×2

95% – 3×2

Front Squat

70% – 3×5

Good Morning

3 x 5

FIT 09/14/18

Da Factory Training – CrossFit

Warm-up

20-16-12-8-4

BFSU

Mountain Climber

Air Squats

Jumping Jacks

Strength Work

Front Squat

EMOM x 8

3 reps

Add weight every 2 rounds

start @ 50%

Metcon

Metcon (Weight)

EMOM x 16

Min 1: 15 Hang Power Cleans (95/63)

Min 2: 15 Box Jumps Over (24/20)

Min 3: 15 SDHP (95/63)

Min 4: 15 Medball sit ups (20/14)

STRENGTH 09/13/18

Da Factory Training – Strength Training

Power Snatch

70% – 3×5

Snatch Pull

70% Of Snatch – 3×5

Snatch Complex

Snatch Push Press + Overhead Squat

70% of OHS – (5+1) x 5