workout of the day
HOW TO APPROACH THE WORKOUT
Traditional CrossFit Movements and variety.
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
Then 90% for 2×3
Alternating On the Minute x 20
1 Round of *Cindy
3 Deadlifts @75% of 1RM
*1 Rounds of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
SCALED CINDY: 3 Pull-ups, 5-7 Push-ups, 15 Air Squats
10 Ring Rows, 10 Bench Push Ups, 15 Air Squats
A Few things to Remember:
Today on the deadlift, no matter what the weight, we are looking for you to keep their knuckles back. This is a simple cue that teaches athletes to engage their lats and keep the bar close to their bodies. Keeping knuckles back towards the body usually means that backs are collected and in a solid position for pulling off the ground.
On “Cindy”, we are looking for something that can be completed in under :50 seconds each round. The big two movements to look at there are the pull-up and the push-up. Here are some scaled options below.
Cut Repetitions to 3
Cut Repetitions to 5-7
Elevate to Box or Bench
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!