Weekly snapshot

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Monday

STRENGTH

1) Power Clean: 1RM. Rest 2:00

– Take 8-10 sets and build to a new 1RM.

– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

2) Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s.

 

METCON

”Uncle Buck”

EMOM 9:

Minutes 1-3

3 Power Cleans (135, 95)

3 Front Squats (135, 95)

3 S20H (135, 95)

Minutes 3-6

3 Power Cleans (155, 105)

3 Front Squats (155, 105)

3 S20H (155, 105)

Minutes 6-9

3 Power Clean (185, 125)

3 Front Squat (185, 125)

3 S20H (185, 125)

ADV: (115, 75) (135, 95) (155, 105)

INT: (95, 65) (115, 75) (135, 95)

BEG: (75, 55) (95, 65) (115, 75)

*Score = weights used + how many drops you had

Beginner Option:

EMOM 9:

6 Russian Swings (heavy)

6 Goblet Squats (same weight as KBS)

6 DB Push Press

HAMSTRINGS + CORE

Accumulate:

100-200 Banded Leg Curls (each)

60s RKC Plank

*Accumulate volume however you see fit

Tuesday

STRENGTH

1a) Shoulder Press: 1RM. Rest 2:00

– build to a 1-Rep max over the course of 6-7 sets.

– Beginner: 5 x 5, adding light weight per set. Rest 2:00

1b) Banded Pull-apart: Complete 20-25 reps between sets of shoulder press for extra upper-back work.

2) Metcon Prep: Set-up Pull-up Scaling

 

METCON

”Backpeddle”

Every 5:00 x 5 Sets:

Run 400 Meters

12 C2B Pull-ups

20/16 Hand Release Push-ups

ADV: (Pull-ups)

INT: (Band Assisted Pull-ups) (Box Push-ups)

BEG: (200-300m Run) (Ring Rows) (Box Push-ups)

*Score = slowest split

 

ABS

Straight Leg Sit-ups w. DB on chest: 4 x 10-15. Rest 60s.

*If needed have a partner hold your feet.

 

Wednesday

SKILL

Double Under Practice:

EMOM 5: Working on Drills to improve double unders / Give athletes 1-2 drills for working on DU and a good rep range to practice at.

 

METCON

For total time:

50-40-30-20-10

KBS (53, 35)

Walking Lunges (BW)

Abmat Sit-ups

Double Unders

Rest 60s after each completed round.

ADV: (Double Under Attempts)

INT: (35, 25) (Double Under Attempts x 60s)

BEG: (Reps of 40-30-20-10) (35, 25 Russian Swings) (Single Unders)

30:00 Cap

 

RECOVERY

Accumulate:

5:00 of Light Tissue Work

+

150 Banded Pushdowns

 

Thursday

STRENGTH

1) EMOM 10: 2 Sumo Deadlift against band @60%

– Reset on each rep.

2) Metcon Prep

2-3 sets of:

3 Touch n Go Deadlifts building to Metcon weight

6 Wallballs (use a heavier wallball than you’ll use for the Metcon)

9 Lateral Burpees over the Bar

Rest 60s.

 

METCON

”Timebomb”

In 12:00

50 Wallballs (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs

Rx+: (315, 205)

ADV: (225, 155)

INT: (14, 10) (165, 115)

BEG: (10, 8) (135, 95)

*Score = total wallballs completed

 

GPP

AMRAP 4:

Single Arm Farmer Carry

*Go without putting weight done for entire 2 mins if possible

 

 

Friday

METCON

”Open WOD 18.1”

AMRAP 20:

8 T2B

10 Hang Power Clean + S20H (50, 35)

14/12 Calorie Row

Scaled: (Hanging Knee Raises) (35, 25)

 

UPPER ACCESSORY WORK

1a) KB Curls: 4 x 10-12. Rest 30s.

1b) Flutter Kicks: 4 x 20s Max Reps. Rest 30s.

1c) Banded Pushdowns: 4 x 25-40 UB. Rest 30s.

 

RECOVERY

5 Minutes of Global Foam Rolling

 

Saturday

METCON

For time with a partner:

50-40-30-20-10

Thruster (95, 65)

*200 Meter Farmer Carry after each set (70s, 53s)

– One person works. Split as desired.

Rx+:(115, 75) (Heavier than Rx KBs)

ADV: (75, 55)

INT: (DB Thrusters 50, 35)

BEG: (DB Thrusters 25/15)

30:00 Cap

 

Sunday

STRENGTH

1a) RDLs: 4 x 8. Rest 30s.

1b) DB Single Arm Push Press: 4 x 6 ea. Rest 30s.

1c) Russian Twists w. a plate: 4 x 20. Rest 30s.

*Complete all 3 movements in a ”giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.

2) Spend 10 Minutes Prepping for the ”Metcon”

 

METCON

5 RFT:

Run 200 Meters

10 Back Squats (135, 95)

7 HSPU

Rx+: (Strict HSPU)

INT: (115, 75) (2 Wall Climbs for HSPU)

BEG: (53, 35 Goblet Squats for Back Squats) (20 Shoulder Taps for HSPU)

18:00 Cap

 

POSTERIOR CHAIN

Accumulate:

100 Heavy Band Leg Curls each

100 Banded Pull-Throughs

 

Want to work Privately with a Coach?

Most of our fitness needs are met in class, but there are some that are looking for other skills to work on, extra strength training, or maybe even nutrition help. The Coaches here at Wood Road are available 24/7 to help address those needs. We now offer Hybrid plans for those looking to work privately with a coach in conjunction with their classes they attend weekly. All first 30-minute sessions are FREE to try out a coach! Email us to book your first free session at your convenience.

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Nutrition
GET YOUR NUTRITION IN CHECK!

For a Limited Time we are advertising our Nutrition Consultations with our Team. We have a number of Nutrition Professionals on staff that can help all your eating woes. Whether you are feeling run down or are just looking for a change, send us an email and we can help. This Consult is $49 and will consist will a 1-hour meeting with one of our professionals to create a system that best suits your needs! Email for more details!

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