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
Deadlift (Find a heavy load)
10 min EMOM starting at 75% and working up slowly. If miss drop down.
10 min EMOM using a KB start at 8 KBDL and work up by 2 each round.
*If you're very sore from Monday start at a lighter load.
MetCon (Rounds & Reps)
BERGERON BEEP TEST
EMOM for as Long as Possible
7 Thrusters (75/55 lbs) (45/35)
7 Pull-Ups 14 Jumping PU
Mobility and/or Core Work
Spend the duration of the class doing mobility, please ask coaches for guidance, or
10 Hip Extensions
15 Weighted Sit Ups (traditional position, feet anchored, ab mat, dumbells on shoulder)
A few things to remember:
Heels under the hips (jumping position)
Weight on the heels
Shins to bar
Once in position-
Drive through the heels
Keep the core tight
With arms locked out (using lats) pull and keep the bar close
Bergeron Beep Test
This test for pure conditioning (not skill, not strength). It makes it easy to compare athletes across a spectrum of sizes, locations, and regardless of skill or equipment... This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically, this is a test of 'Whatcha-got?'"
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!