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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

022122

2/20/2022

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Today we're going to hit the ground running with lifting. Be aggressive, and after our squatting you can either continue to build or perform the 15 min snatch EMOM. We'll finish with a 10 min EMOM.

A. Back Squat
6 x 5
*A little heavier than last week
**Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

B1. Functional Bodybuilding
4 Rounds
10 Wtd Deficit Rev Lunges (each side) (Back Rack, Farmer's hold, or goblet)
10 Split Stance DB RDLs (each side)

4 Rounds
10 Bulgarian Split Squats (each side) (Farmer's Hold)
10 BB Good mornings @ 30X1

4 Rounds
15 - 20 Standing full ROM Calf Raises two seconds in the bottom of each.  Feet on 45's. Ad weight as necessary.
(0:20) Straight leg calf hops

*Go heavier than last week.

B2. Snatch
15 min EMOM
5 Rounds - 1 High Hang Squat Snatch on the min. Building to a heavy load.

5 Rounds - 1 Hang Squat Snatch on the min. Building to a heavy load.

5 Rounds - 1 Squat Snatch on the min. Building to a heavy load.

C. Metcon (Time)
2 Rounds (5:00)
200m Run
25 Med Ball Squat Jumps (20/14)
50' MB walking lunges

MB SQUAT JUMPS
- Scale wt
- Jump Squats

MB WALKING LUNGES
- Scale wt
- Walking lunges

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    ​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!

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  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions