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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

052422

5/23/2022

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Picture
A. Bench Press
Build to a 3RM (4+ rounds)
then...
3 @ 90%
3+ @ 85%

Superset with Max Strict Pull Ups. After the first set maintain 80% of the volume for as long as you bench. Get a spotter!!!

*You can sub with Shoulder Press

B. Functional Bodybuilding
4 Rounds
A1: 8 (L/R/ Both) DB Bench Press (Rx+ w/ Isometric hold) * You can SUB DB Presses
A2: 8 BB Banded pronated Bent Over Rows  @ 30X1

3 Rounds
B1: Max Dips (Rnds 2 & 3 maintain the number of the first round via a spotter)
B2: 12 - 3 Point DB Rows @ 30X1 (each arm)

C. Metcon (Time)
(20 min Cap)
800m Run
10 Hang Power Cleans (95/65) (Rx+115/75)
10 Push Press
600m Run
15 Hang Power Cleans (95/65) (Rx+115/75)
15 Push Press
400m Run
20 Hang Power Cleans (95/65) (Rx+115/75)
20 Push Press
200m Run
25 Hang Power Cleans (95/65) (Rx+115/75)
25 Push Press

SCALES
RUN
- 600/400/200/200

HANG POWER CLEANS & PUSH PRESS
- 6/9/12/15
- Scale wt
- Use DBs

Extra Credit

3 Rounds
A1: Max Flexed arm hang (minimum 0:20) (Pull, ring row, or inverted row position)
A2: 0:30 max elevated push ups (bench or bar)

3 Rounds
B1: 15 Banded BB Curls (start w/ naked bar and increase)
B2: 15 Banded Tri Ext w/ Isometric hold

3 Rounds
C1: 0:30 BB Curls
C2: 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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  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions