Workout of the Day

Braintree, MA
Kingston, MA

Weekly Snap Shot 12.18.17 - 12.24.17

ANNOUNCEMENTS:

Braintree:
 

Resolution Packages are the Perfect Stocking Stuffer this year!

New Resolution Packages are launched! Do you want to give someone the perfect gift this year? How about the gift of fitness? We are now offering new members a $99 Resolution Starter Pack where they will receive 1 FREE 1-on-1 session and 12 classes! For details or questions, email taylor@fitfactoryma.com
 

Free 1-on-1 Sessions!

Many of our athletes have taken the next step by working 1-on-1 with a coach. Do you have certain goals you want to reach and not sure how to do it? Or maybe you need a little direction and some accountability? Your first trial session is FREE! Contact taylor@crossfitfactorywoodroad.com to schedule your first session and see the value of having your own personal coach!

 

Follow us on IG: crossfit_factory

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Kingston:
 
New Schedule!
Keep your eyes posted in our Facebook Group and on the whiteboard in the gym for our new schedule effective 12/18.

 

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 Collection Way 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! Check in with Coach Nick to find out more today!

 

Follow us on IG: crossfitfactory_kingston

 

Monday

Braintree:

Strength

1) Front Squat: 2RM. Rest 2:00
- Use a 13-15" Box.
- Build to a 2RM in 6-8 sets.
- Beginner: Heavy-ish set of 2.
2) Overhead Squat: Work up to desired weight for metcon in 3-4 Sets.

Metcon

"Tunnel Vision"
4 RFT:
21 Wallballs (20, 14)
15 Lateral Burpees over the Bar
9 OHS (135, 95)

ADV: (115, 75)
INT: (95, 65) (14, 10)
BEG: (75, 55) (10, 8)
20:00 Cap

Beginner Metcon Option:
4 RFT:
15 Wallballs (10, 8)
10 Burpees
5 Russian Swings (Moderate weight).
Rest 60s.

Kingston:

Strength

1) Barbell Glute Bridge: 5 x 8, AHAP. Rest 60s.
- 1 Count squeeze at top
2) Warm-up Heavy KBS/Goblet Squats: 3 x 3-5 of each. Rest 60s.

Metcon 

"Pavement"
4 RFT:
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders

L3: (53, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)
15:00 Cap

Extra Credit

1) Front Rack Reverse Lunges: 4 x 6 each. Rest 90s.
2) Side Plank: 3 x 10-20s each. Rest 30s.

Tuesday

Braintree:

Strength/Skill

4 Rounds of:
8 Barbell Curls
DB Tricep Extensions from the Floor w. a pause (1 count)
Banded Alphabet (rotate sides each set)

Metcon

AMRAP 25:
Row 500 Meters
40 Double Unders
20 Walking Lunges (BW)
10 Hollow Rocks

ADV: (60s of Double Under Attempts)
BEG: (50 Single Unders)

Kingston:

Metcon 

10 Minutes of:
Pose Running Drills + Practice

 Metcon

4 Rounds of:
Run 400 Meters
Rest 30s
Run 200 Meters
Rest 2:00

Beginner:
4 Rounds of:
Run 200 meters
Rest 30s
Run 100 Meters
Rest 2:00
*Score = total time

*Alternate Options
4 Rounds of:
Row 400 Meters, 60s Bike
Rest 30s
Row 200 meters, 30s Bike 
Rest 2:00

Extra Credit

4 Rounds, rest as needed:
25 Banded Pull-aparts
25 each Banded Leg Curls

 

Wednesday

Braintree:

Strength

Hang Power Snatch: 6 x 3 @75%. Rest 90s.
- This is 6 "work sets"
- take 3-4 sets to build to a moderate weight.
- Beginner: Light loads focusing on technique

Metcon

AMRAP 8

15 KBS (53, 35)

10 Russian Twist with a plate (25, 15)

15 Air Squats

10 Push Ups

15 Ring Rows

10 Ab mat sit ups

 

Rest 2:00

 

REPEAT!

 

BEG: (35, 25) (15, 10)

Kingston:

Strength

1a) Hang Power Snatch: 6 x 3 @70%. Rest 90s.
- This is 6 "work sets"
- take 3-4 sets to build to a moderate weight.
- Beginner: Work technique with a light bar
1b) Banded Pull-apart at eye level: In between sets of Hang Power Snatch perform 10 slow + controlled banded pull-aparts. Rest 30s.

 

Metcon

"Up the Wall"
AMRAP 11:
1 Rope Climb
10 T2B
15 Power Snatch (75, 55)

Rx+:(Legless RC) (95, 65)
L3: (65, 35) (3 Strict Chin-ups)
L2: (55, 25) (3 Strict BA Chin-ups)
L1: (45, 25) (8 Ring Rows)

Extra Credit

4 Rounds of:
8 Alternating DB Curls
DB Tricep Extensions from the Floor w. a pause (1 count)
Banded Alphabet (rotate sides each set)

 

Thursday

Braintree:

Metcon

In a 10 minute Window:
40 Calorie Bike, Row or 400 meter Run
Remaining time AMRAP:
15 Ball Slams (30, 20)
10 Alternating Weighted Step-ups (45, 25)
5 Strict Pull-ups
Rest 2:00 + Repeat

ADV: (35, 20) (5 Strict Band Assisted Chin-ups)
BEG: (Elbow Plank for Slamballs) (Unweighted Step-ups) (5 Super Strict Ring Row w. a 1 ct pause at top)
*Sub 15 Abmat Sit-ups for Slamballs if needed or 10 Tire Sledgehammer Strikes

Finisher

AMRAP 6:
50 Foot Bottoms-up KB Carry each (light)
100 Foot Single Arm Farmer Carry each (heavy)

Kingston:

GPP 

10 Rounds of:
Single Arm Farmer Carry x 50 feet each (70, 53)
30s Hard Effort Row, Bike, or 50 meter Shuttle Sprint
Rest 60s.

*Score = what you ate for breakfast today. Don't lie =)

Finisher

3 Sets of:
20 Banded Lat Pulldowns
15 DB Front Raises
10 KB Hammer Curls
Rest 10s between movements/60s after all 3.

Extra Credit

Option #1:
Run, Row, Bike for 10:00 at a Zone 1 Pace (conversational).
Option #2:
Sledpull Poweralk x 10 minutes max distance at 1/2 BW.

Friday

Braintree:

Strength

1) Wide Stance Box Squat: 6 x 3 @70%, every 60s.
- Use a 15" Box (parallel)
2) Speed Pull Deadlifts: 6 x 1 @75%, every 30s.
3) Seated Dynamic Box Jumps: Accumulate 25 jumps to a challenging height. Rest 60s.

Metcon

For time:
60 Goblet Walking Lunges (53, 35)
60 SDHP (53, 35)

ADV: (35, 25)
BEG: (25, 20)
7:00 Cap

Kingston:

Strength 

1) Wide Stance Box Squat: 8 x 3 @65%, every 60s.
- Use a 15" Box (parallel)
2) Metcon DB Warm-up x 2 Rounds of:
5 DB Power Cleans
5 DB Thrusters
5 Burpees
Rest 90s. These are done at game speed.

Metcon 

In 4:00 Window:
20 DB Power Cleans (50, 30)
20 DB Thrusters (50, 30)
Remaining time max rounds of:
5 DB Thrusters
5 Burpees

Rest 4:00

AMRAP 4:
5 DB Thrusters
5 Burpeees
*Score = Final AMRAP Score

L3: (40, 20)
L2: (30, 15)
L1: (25, 10) (Barbell Deadlifts for Power Cleans 95, 65)

Extra Credit 

4 Rounds of:
Double Kettlbell Front Step-ups x 6 each
KB Suitcase Deadlift x 6 each
Rest as needed between sets.

Saturday

Braintree:

"Fight Gone Bad"
3 Rounds of:
1:00 of Wallballs (20, 14)
1:00 of Sumo deadlift high-pull (75, 55)
1:00 of Box Jumps (20)
1:00 of Push-press (75, 55)
1:00 of Row (Calories)
Rest 1:00

ADV: (65, 35) (14, 10) (20, 15)
BEG: (45, 25) (10, 8) (20, 15 Step-ups)
*Score = total reps

 

Kingston:

Metcon

"Fight Gone Bad"
3 Rounds of:
1:00 of Wallballs (20, 14)
1:00 of Sumo deadlift high-pull (75, 55)
1:00 of Box Jumps (20)
1:00 of Push-press (75, 55)
1:00 of Row (Calories)
Rest 1:00

L2: (65, 35) (14, 10) (20, 15)
L1: (45, 25) (10, 8) (20, 15 Step-ups)
*Score = total reps

Extra Credit 

Band Volume Accumulation:
50 Banded Hammer Curls
100 Single arm banded pushdowns (50 each)
10s Banded Pallof Iso Hold on each side after each set of Hammer Curls/Pushdowns

Sunday

Braintree:

Metcon

"Bradshaw"

10 RFT:

3 HSPU

6 Deadlifts (225, 155)

12 Pull Ups

24 Doube Unders

 

ADV: :15 HS Hold (185, 135) Banded Pull Ups

INT: 3 Box HSPU (155, 105) Jumping Pull Ups

BEG: 6 push ups (95, 65) Ring Rows

Kingston:

Strength/Skill

"Strongman Sunday"
- Heavy Sledpush
- Heavy Farmer Carry
- Stone to Shoulder or Overshoulder
- Logpress
- Tire Flips
*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each
*If you do not have any strongman equipment perform
AMRAP 20:
Farmer Carry x 100 Meters
Heavy Slepush or Pull x 100 Meters
Bottoms-up KB Carry x 50 feet each arm

Metcon

For time:
20 Calorie Bike, Row
100 Walking Lunges (BW)
20 Calorie Bike, Row
100/75 Push-ups
20 Calorie Bike, Row
100 Hollow Rocks
20 Calorie Bike, Row
20:00 Cap

Extra Credit

AFAP:
100 Double Leg Banded Leg Curls
75 Banded Pull-aparts
50 Walking Weighted Lunges
30 Reverse Crunches + Deadbug