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

052322

5/22/2022

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Picture
A. Back Squat
Build to a 10RM
then 10@ 90%, 10+ @ 85%

B. Metcon (Time)
(15 min Cap)
21-15-9
Deadlift (185/125) (Rx+225/155)
Toes to Bar
Box Jump Overs (24/20) (30/24)

SCALES
DEADLIFTS
-155/105
- Scale wt
- KB DL

TOES TO BAR
- Knees to elbow
- GHD Sit Ups
- MB Sit Ups (30-20-10)

BOX JUMP OVERS
- Plate (3 x 45's) Jump Overs
- Step Overs

C. Metcon (Reps)
4 Rounds
1 min - 8 Bar facing burpees (Burpees over the Bar if room is tight) (Rx+ 12)
1 min - 36 Double Unders (Rx+ 48)
1 min - MB Squat Jumps (14/10) (Rx+ 20/14)
1 min - REST

*Scoring Squat Jumps

SCALES
BFB
- 10 Burpees
- 10 Burpees to a box or bench

DOUBLE UNDERS
- 72 singles
- 72 line hops

MB SQUAT JUMPS
- Body wt
- Air Squats

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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