Find 5RM, then 90% for 2×5
10 Power Snatches (115/85) (1. 6 PS 2. 75/55 3. KB SDLHP)
20 Walking Lunges
50 Wall Balls (25/20) (14/10)
A few things to Remember:
Jump Hard and Land – When the bar passes the knees, we want athletes to jump hard with the legs to propel the bar overhead. Second most important after the jump is catching the bar in a quarter squat. The bar is often muscled up to a fully locked out position. Over the course of many reps, this extra distance can take its toll.
Taking a small composure breath at the top of each repetition allows for consistency and seamless transitions to next stations. This is appropriate for the first two sets, with the last set being max effort.
Feet Outside of Hands
Often when jumping up out of the burpee, the feet land inside the hands in a “tightrope” stance. This makes for a less stable base and longer distance to travel on each rep. Placing the feet outside of the hands will help with the fluidity of the burpee, whether jumping or stepping up.
Knee over Ankle
When stepping out into the lunge, we want to make sure that the front knee is about directly over the ankle, creating a 90 degree angle. Sometimes when a big enough step is not taken, the knee drives out over the toe, putting the knee in a vulnerable position. Taking a longer step will most always correct this movement issue.
At the top of the lunge, find a shoulder width position with their feet. The feet sometimes step together and touch in the middle at the top of the rep, creating a less stable base. After you step and recover, have check your feet and make sure they are in the same position.
When the chest is proud, the ball with most always be in a solid position to be thrown to the target and athletes will be able to control their breath.
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!