Weekly snapshot

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 of Fit Factory's FFIT Program are available 24/7 to help address those needs. We 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! Check in with Coach Nick to find out more today!

 

Follow us on IG: crossfit_factory

Monday

STRENGTH

Every :90 x 10: 1 Back Squat: Build to 1 rep max.

  • First 2-3 rounds can be done 4 reps / 3 reps / 2 reps and then 1 for the rest.

  •  

WOD

Clean + Jerk

EMOM 20

Odd: 10 Burpees

Even: 1 Clean + Jerk (building over the 10 sets)

  • Minute 20 should be aiming to hit the 1RM

  •  

Extra Credit

1a) Single Leg DB RDLs: 4 x 5 ea. Rest 45s.

1b) Deadbug + Reverse Crunch: 3 x 10. Rest 45s.

Tuesday

STRENGTH

EMOM 10

Odd: 5 Close Grip Floor Press: adding weight each set.

Even: 10 Barbell Curls: one weight for all sets.

Metcon Prep:

T2B Skill Session x 5:00

 

METCON

”New Workout Plan”

2 RFT:

75 Air Squats

50 Push-ups

25 T2B

800m Run

L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)

L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)

22:00 Cap

 

SHOULDER PREHAB

1) DB Cuban Press: 3 x 10-15. Rest 60s.

 

Wednesday

METCON

AMRAP 30

100ft Sled Push

100ft Reverse Med Ball throw (use slam balls for this)

10 HEAVY Russian KB Swings

200m Run / 250m Row / 12:10 Cal AB

*Today’s work is not for time or score. Rest as needed, not too much, between efforts.

*Alternate Options: Sledpush = Weighted Step-ups x 60s Max Reps

 

POSTERIOR CHAIN

Accumulate

100-150 Banded Leg Curls

75-100 Banded Pull-aparts

40-50 Banded Pull-throughs

 

 

 

 

Thursday

STRENGTH

1) Wide Stance Box Squat: 8 x 3 @60-65% of your Back Squat, every 60s.

– Use a 13-15” Box.

2) Power Clean + Front Squat: Work up to Metcon weight in 3-4 sets performing 1 PC + 1 FS. Rest 60s.

 

METCON

“Gameday”

For total time:

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)

30 Lateral Burpees

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*20:00 Cap

 

POSTERIOR CHAIN

2 Options:

Sledpull Powerwalk x 15 minutes at light weight that you can walk without stopping.

DB Walking Lunges: 3 x 20 steps.

 

Friday

COACHES NOTES

– Strength: Dynamic Effort work with the Push Press. There is a ”range” of loading to ensure proper bar speed, but athletes should go with the load that suits their needs best so all sets of Push Press should be fast/efficient, but reset on each rep, no touch n go. Gymnastics static holds should only take around 5-7 minutes to complete.

– Metcon: Today’s workout has built-in recovery, the bike. This is by design to ensure your athletes are recovering from the more demanding movements. They should try to maintain around 75-80% effort today for all sets. The S20H is intended to be slightly heavier today and these do not need to be completed UB, likely broken down into 3

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

Rest 40-60s, add light weight.

Then,

Review Speed Push Press

 

STRENGTH

1) Speed Push Press: 6 x 3 @70-75%, every 60s.

– use 1RM from 4/24

– Reset on each rep

EMOM 6

Odd: 15-20s L-Sit Hold

Even: 20-30s Handstand Hold

 

METCON

AMRAP 15:

12 S20H (155, 105)

21/18 Calorie Bike

50 Double Unders

L2: (115, 75) (60s Double Under Attempts)

L1: (95, 65) (30 Single Unders)

*Alternate Options:

30/25 Cal Row, 400 Meter Run, or 21/18 Cal Ski Erg

 

TRICEPS + BICEPS + CORE

1a) Double Band Bent-over Pushdown: 3 x 12-15. No rest.

1b) Barbell Curls w. shoulder raise: 3 x 10-12. No rest.

1c) Single Leg Pallof Press: 3 x 8 ea. Rest 60s.

 

 


 

Saturday

METCON

For time w. a partner:

800 Meter Run

100 KBS (53, 35)

100 Wallballs (20, 14)

800 Meter Run

100 SDHP (53, 35)

100 Medball Sit Ups (20, 14)

800 Meter Run

L3: (45, 35)

L2: (35, 25) (14, 10)

L1: (35, 25 Russian Swings) (10, 8)

 

Murph Prep

Spend 8 Minutes Practicing Pull-ups. These sets should NOT be fatigue inducing. This is preparation for ”Murph” Work should look something like this:

EMOM 8

Even: 6-10 Pull-ups: (whatever style you’ll be doing for Murph, practice that)

Odd: 20-30s Handstand Hold or 20 Shoulder Taps

 

HAMSTRINGS + UPPER-BACK

2 Rounds of:

50 Double Leg Banded Leg Curls

50 Banded Face Pull-aparts

 

 

Sunday

STRENGTH/SKILL

EMOM 20:

Minute 1: 50 Ft. OH KB Carry (53s, 35s)

Minute 2: 12 Ring Rows w. a pause

Minutes 3: 50 Ft. Front Rack Carry (53s, 35s)

Minute 4: 12 Squat Thrusts

Minute 5: 50 Ft. Backwards Sled drag (heavy)

 

RECOVERY

2 Rounds of:

5 Minute Row

5 Minute Bike

at Zone 1 Pace (60%)

 

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.

Email Us
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!

Learn More