FIT 8/22/2017

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

Metcon (Time)

Buy In: 100 DUs

Then, 3 Rounds

8 Muscle Ups

12 Full Snatches, 115/80#

15 GHD Sit-ups

20 Box Jumps, 24/20″

Then,

Buy Out: 100 DUs

FIT 8/21/2017

Da Factory Training – CrossFit

Warm-up (No Measure)

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

BF Sit-ups

Plank to Push-up

Leg Lifts

Mountain Climbers

STOH (3RM)

Every 90 seconds perform 3 reps until daily max is reached. Score is final weight reached.

Metcon (AMRAP – Rounds and Reps)

AMRAP In 18 minutes

30 BP Burpees

150m Run

30 Wall Balls

150m Run

30 Cal Row

FIT 8/18/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

EMOM for 9 minutes

M1: 10 Shoulder Taps

M2: 10 PVC Thrusters

M3: 20 DUs

Strength Work

Thruster (Find Daily 3RM)

Metcon

Metcon (Time)

4 RFT

21 Straight Leg Sit-ups

15 Two Handed KB Snatch, 2.0/1.5#

9 OHS, 115/80#

FIT 8/17/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

10- 15- 20

Medball Cleans

Medball Toe Touch

Medball Mountain Climber

Metcon

Metcon (No Measure)

EMOM for 30 minutes

M1: 5 Burpee Box Jumps, 30/24″

M2: 10 Single Arm DB Step-ups, 55/35#

M3: 10 Knee To Elbow

M4: 100m Sprint

M5: Rest

FIT 8/16/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP In 10 minutes

40yd Suitcase Carry

8 Single Arm Push Press

8 KB Deadlifts

2 Inch Worms

Metcon

Metcon (Time)

Partner WOD, 20 Relay Rounds

4 Bar Facing Burpee Jump

7 Deadlifts

5 Hang Cleans

3 STOH, 165/115#

Core Tabata (No Measure)

Low Plank

Side Plank

Side Plank

High Plank

FIT 8/15/2017

Da Factory Training – CrossFit

Warm-up

LandyBoy Special (No Measure)

Gymnastics

Metcon (AMRAP – Reps)

EMOM for 10 minutes

M1: 2 Unbroken T2B

M2: 4 Unbroken T2B

M3: 6 Unbroken T2B…
If you fail unbroken rep count, replace with AMRAP of burpees.

Score is number of unbroken repetitions (T2B/Knee Raises).

Metcon

Metcon (Time)

21- 18- 15- 12- 9- 6- 3

GHD Sit-ups

DB Snatches, 55/35#

25 DUs

FIT 8/14/2017

Da Factory Training – CrossFit

Warm-up

Metcon (AMRAP – Rounds)

AMRAP IN 7 minutes

5 Down and Up

10 Hand Release Push-ups

10 Mountain Climbers

100m Run

Metcon

Metcon (Time)

On A Running Clock:

3 Rounds

21 Wallballs, 20/18#

15 KB Swings, 2.0/1.5#

400m Weighted Run, 20/18#

Rest 2 minutes

3 Rounds

21 Thrusters, 105/85#

15 Cal Burn

9 Bar Muscle-ups

FIT 8/12/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

15 BSU

12 Plank To Push-Up

9 Leg Lifts

100m Run

Metcon

Metcon (Time)

In Teams Of 3, For Time*

120 Wall Balls, 20/18#

60 Power Snatches, 95/65#

120 In-Place Lunge

60 Thrusters

120 Double Unders

*EMOM – 3 Syncronized Burpee

FIT 8/11/2017

Da Factory Training – CrossFit

Warm-up

Dynamic (No Measure)

Strength Work

Metcon (Weight)

EMOM for 8 minutes

2 STOH, 185/135#
Start at recommended weight and increase each round as desired. Score is final weight completed.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

1 Clean, 245/170#

2 Rope Climbs, 20/15′

300m Burden Run, 55/35#

FIT 8/10/2017

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

20 Turkish Get- Ups

Metcon

Metcon (Time)

For Time:

10 DB Hang Squat Snatch, 55/35#

30 GHDs

10 DB Hang Squat Snatch

30 Walking Lunges

10 DB Hang Squat Snatch

30 Toe 2 Bar

10 DB Hang Squat Snatch

30 Box Jumps, 24/20″