Find 1RM(paused 3 sec at Knee).
Then 85% for 3 no pause
30 sec Max Tuck Ups
30 sec Plank
30 sec Max Russian KBS (70/53)
30 sec Hollow Hold
30 sec Flutter kicks w/ KB hold
30 sec Back Ext Hold
1 Min Rest
With the dynamic movements (tuck ups and flutter kicks) make sure to maintain the hollow position while moving. Our goal is definitely quality over quantity. It is very important for you to maintain straight legs and a rounded back while in those position. We are looking to build strength for all movements but it greatly benefits all hip contractions as well as neutral spine movements.
While keeping our back collected commit to the triple extension on every swing and allow the bell to float while keeping the arms straight.
Mobility (compression before stretching)
*@ 5:00 and 10:00, 200m run at a conversational pace.
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!