CrossFit EX
  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions
Who's ready?

workout of the day

HOW TO APPROACH THE WORKOUT
​

Performance
Traditional CrossFit Movements and variety.
Fitness
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red

070722

7/6/2022

0 Comments

 
Picture
A. Metcon (Calories)
Partner WOD*
12 min AMRAP
P1 - 200m Run
P2 - Max Cal Row
(Then)
P1 - Max Cal Row
P2 - 200m Run

B. Metcon (No Measure)
2 Rounds (0:45 work / 0:15 rest)
Round 1 - DB Plank Pull Throughs
Round 2 - Double Unders / Singles
Round 3 - Paloff Press (Right)
Round 4 - DB Hollow Flutter kicks
Round 5 - Paloff Press (Left)
Round 6 - Double Unders / Singles
Round 7 - DB Plank Pull Throughs
Round 8 - REST

C. Mobility
UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side)

0 Comments

070622

7/5/2022

0 Comments

 
Picture
A. Weightlifting
6 Rounds building to a heavy complex
Clean Deadlift
High Hang Power Cleans
Power Clean

SCALES
- New athletes work on Hang Power Clean tech


B. Metcon (Time)
*Partner WOD
2 Rounds
50 Pull Ups
50 Hang Power Cleans (95/65) (Rx+ 115/75)
30 Toes To Bar
30 Cal Row

SCALES
PULL UPS
- Use a band
- Leg assisted
- Ring Rows

HPC
- Scale wt
- Use DBs

TOES TO BAR
- Toes to Air
- Hanging Knee Raises

C. Accessory
5 Rounds
8-12 Bent Over Rows (wide Grip sit deep into the hinge)
(0:30 rest between sets)

3 Rounds
BB 21's (7 curls from full ext to 90 degrees, 7 curls from 90 degrees to full flexion, and 7 curl full range of motion)
(1:00 rest)
0 Comments

070522

7/4/2022

0 Comments

 
Picture
A. Bench Press
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 6 reps
Set 6: 8 reps
Set 7: 10 reps

*Rest 2:00 b/t sets
** Try and go heavier on sets 5-7 than their corresponding sets.

B. Functional Bodybuilding
a) 4 Rounds (1:00 rest)
Set 1: Max Handstand Push Ups
Set 2-4: 80% HSPU
*Get a partner to spot for reps

SCALES
1) Kip 2) Feet on box 3) Pike from floor 4) DB Z-Press


b) 4 Sets (1:30 rest)
Set 1: Max Dips
Set 2-4: 80% Dips
*Get a partner to spot for reps

SCALES
1) Feet on ground 2) Dip from bench

C. Metcon (Time)
(20 min Cap)
100 S2OH (95/65) (Rx+ 115/75)
*Every time the bar drops below the rack position alternate between 20 MB Alt Single Leg Tuck Ups and 20 MB Russian Twists (14/10)(Rx+ 20/14)

SCALES

-75/55
- Scale wt
- Use DBS
- Scale DB wt or no wt


D. Extra Credit
4 Rounds
12 BB Skull Crushers (0:30 rest)
20 Banded Tri Ext (0:30 rest)
0 Comments

4th of July

7/3/2022

0 Comments

 
Picture
A. MetCon (Time)
"Hotshots 19"

6 Rounds 
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

SCALES
- 40 min Cap

INTERMEDIATE
30 squats
19 Power Cleans (95/65)
7 Pull Ups
400m Run

BEGINNER
4 Rounds
24 Squats
12 Med Ball Cleans
6 Ring Rows
Run 400m

0 Comments

070222

7/1/2022

0 Comments

 
Picture
8AM - Open GYM & Intro

​9AM - Advanced WOD


A. Metcon (Reps)
3 Rounds
2 min - Max Pull Ups
2 min - Max Squat Cleans (135/95) (Rx+185/125)
2 min - Max Cal Row or Bike
2 min - REST

B. Functional Bodybuilding
For Quality:

4 Rounds
10 Weighted GHD situps to parallel - weight on chest
8 Roll Outs
10 Dip Support Leg Raise
5 Side Star Plank Reach Throughs (each side)
75' (3 lengths) Isolateral DB Farmers Carry (Right)
75' (3 lengths) Isolateral DB Farmers Carry (Left)

*Rest 2:00 b/t sets


10AM - Community WOD
A. Metcon (No Measure)
*Partner WOD
(0:00 - 6:00)
Max 200m Sprints (Relay Style)

(6:00 - 10:00)
REST

(10:00 -  26:00)

AMRAP (Split Reps)
20 Pull Ups
30 Feet Anchored Sit Ups
40 DB Upright Rows (2x35/ 2x25)

SCALES
PULL UPS
- Use bands or spotter
- Ring Rows or inverted row

DB UPRIGHT ROWS
- Scale DB wt


(26:00 - 30:00)
REST

(30:00 - 36:00)
Max Call Row
0 Comments

070122

6/30/2022

0 Comments

 
Picture
A. Front Squat
5 x 4 Building )

B. Metcon (Time)
"Fran jumped over the Moon"
(20 min Cap)

21-15-9
Thrusters (95/65)
Pull Ups
Box Jump Overs (24/20)

SCALED
THRUSTERS
-Scale wt
- Use DBs

PULL UPS
- Banded or Jumping PU
- Ring Rows

BOX JUMP OVERS
- 3 "45's"
- Step Overs

C. Functional Bodybuilding
4 Rounds
A1: 12 Cyclist Goblet Squat
A2: 12 DB Death March Steps
(1:00 rest between movements)

4 Rounds
B1: 8 Good mornings
B2: 8 DB Rev Lunges (8L/8R)
(0:30 rest between movements)
0 Comments

063022

6/29/2022

0 Comments

 
Picture
A. Metcon (Time)
800m Run

SCALE
- 1,000m Row
- 7 min Cap (3:30 down & turn around. Remember distance)

B. Metcon (No Measure)
3 Rounds

2 min
Cal Row, Bike, or Shuttle Sprint

2 min
AMRAP
8 wtd hollow rocks (15/10)
8 Knees to Elbow from plank position

2 min
AMRAP
8 Kneeling DB Low to Hip Chop
(Left knee up)

8 kneeling DB Shoulder Press
(Left knee up, right arm press)

8 Kneeling DB Low to Hip Chop
(Right knee up)

8 kneeling DB Shoulder Press
(Right knee up, left arm press)

C. Mobility

UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side)
0 Comments

062922

6/28/2022

0 Comments

 
Picture
A. Pull Ups
4 Rounds ( 1:30 rest)
Round 1 - Max reps
Round 2 - 80% +
Round 3 - 80% +
Round 4 - 80% +

*Feel free to use a spotter to maintain volume on rounds 2-4.

SCALES
- Use a band
- Seated
- Inverted row


B. Single arm DB/KB Bent Over Rows w/ bench support
4 x 10 - 12 (each arm) (1 min rest)

C. Bent Over Row
4 x 15-18 (1 min rest)

*Supine grip w/ barbell

D. Metcon (Rounds and Reps)
*Partner WOD (Relay style)
20 min AMRAP

6 Toes to Bar
12 American KBS (53/35) (Rx+ 70/53)
18 Double Unders

SCALES
TOES TO BAR
- Toes to air
- Kipping knee raise
- Hanging Knee Raises

AKBS
- Eye level KBS
- Scale wt

DOUBLE UNDERS
- 6 (single - Single - Doubles)
- 36 singles
0 Comments

062822

6/27/2022

0 Comments

 
Picture
A. Bench Press
7 x 5 Build to a heavy load (rest 1:30)

B. Metcon (Reps)

5 Rounds

(3 mins)
200m Run
14 DB Hang Clean & Jerk (50/35) (7R/7L)
*Max Push Ups (Rx+ Dips)

(1 min)
REST

SCALES
200M RUN
- 250m Row
- 12/9 Cal Bike

DB HC & JERK
- 10 Reps
- Scale wt

PUSH UPS
- Push Ups from box or bar on J-Cups
- Push Ups from knees
0 Comments

062722

6/26/2022

0 Comments

 
Picture
​A. Back Squat
Pause Back Squat + ¼ Back Squat + Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6/10 RPE Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 7/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 7/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE Back Squat

* Rest (1:30 - 2:00)

B. Romanian DeadLift (RDL)
4 x 10 -12 (1 min rest)

C. Bulgarian Split Squat
4 x 10 -12 (each leg) (1 min rest)

D. GHD Back Ext
4 x 10 - 12 (1 min rest)

E. Metcon (Time)
(10 min Cap)
21-15-9
Burpee Box Jump Overs (24/20)
Overhead Squats (95/65) (Rx+135/95)

SCALES
BBJO
- Burpees Box Step Overs
- Burpees + Box Jumps
- Burpees

OHS
- Scale wt
- Front Squat (115/75)
- Goblet Squats
0 Comments
<<Previous

    Welcome to CFEX

    ​CrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr.  We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time.  If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community!

    Archives

    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022

    Categories

    All

    RSS Feed

CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit EX Website and Content Copyright © 2019
  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions