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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

051622

5/15/2022

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Picture
A. Back Squat
15-12-10-10-10

* You can go off of feel or percentages but you must get a spotter. No bailing.
**Go (10lb / 5lb) heavier than last week.

B. Functional Bodybuilding
4 Rounds
A1: 8-12 Bulgarian Split Squats @ 30X1
A2: 8-10 Banded Sumo Deadlifts @ 40X1

3 Rounds
B1: 12 Assisted DB Step Up (each leg) (stepping foot remains on box/bench)
B2: 12 GHD Back Ext

3 Rounds
C1: 15 Banded Goblet Sissy Squats
C2: 15 BB Good mornings

C. Metcon (Time)
4 Rounds (15 min Cap)
20 KB DL (70/53)
16 Eye level KBS
12 Goblet Squats
8 Toes to Bar
Run to cone and back

SCALES
KB MOVEMENTS

- Scale reps (16,12,8)
- Scale wt

TOES TO BAR
- 4 Reps
- Knees to Elbow
- 12 Toes to Rig or MB GHD SU

C. Extra Credit
1 mile run
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    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!

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