CrossFit EX
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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

051722

5/16/2022

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Picture
A. Bench Press
Build to a 5RM (minimum of 4 rounds)
then...
5 @ 90%
5+ @ 85%

*Superset the same rep scheme for supine BB bent over row

B. Metcon (Reps)
5 Rounds
(2:00)
8 Box Jumps (30/24)
10 Chest to Bar Pull Ups
* Max Dips

(1:00)
REST

SCALES
DB HC&J
- Scale wt

BOX JUMPS
- 24/20
- 3 plates

C2B PULL UPS
- 5-3-3-1-1
- Chin over the bar pull ups
- Banded PU
- Inverted Rows

DIPS
- Dip w/ foot assistance
- Use bands
- Dips from bench


C. Metcon (Rounds and Reps)
12 min AMRAP
10 Burpees
25 Double Unders

SCALED
BURPEES
- 7 Burpees
- Burpee to Box or Bench

DOUBLE UNDERS
- 0:20 working on Double Unders
- 50 singles
- 50 skiers


D. Extra Credit
4 Rounds
10 Waiter's Curls
super set w/
15 BB Nose Breakers

3 Rounds
12 Alternating DB Hammer Curls w/ Isometric Hold
SS w/
12 DB Kickbacks @ 30X1 (each arm)

3 Rounds
0:30 BB Curls
SS w/
0:30 Banded Tri Ext
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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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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