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
Shout out to all of the CFEX educators!!! The next two weeks are yours!!!
8am OLY and Intro to CrossFit
9am Advanced and CF Endurance WOD
Metcon (No Measure)
If you want to compete in the Garage Games FireBreather Frenzy we're going to give them a try. We'll do wod 1 and 2 or 3.
*Garage Games is a much better promotion than the Affiliate League.
WOD 1 – Chipper
Individuals – 20 min Time Cap
60 Sumo Deadlift High Pulls (Rx-95/65, Sc-65/45)
50 Situps (Rx-GHD, Sc-Abmat)
40 Thrusters (Rx-95/65, Sc-65/45)
30 Burpees over the Bar
20 Shoulder to Overhead (Rx-95/65, Sc-65/45)
Teams – 30 min Time Cap
240 Sumo Deadlift High Pulls (Rx-95/65, Sc-65/45)
200 Situps (Rx-GHD, Sc-Abmat)
160 Thrusters (Rx-95/65, Sc-65/45)
120 Burpees over the Bar
80 Shoulder to Overhead (Rx-95/65, Sc-65/45)
WOD 2 – Complex
On a running clock-
0:00-2:00 Max Cals Rower
3:00-10:00 7 mins to find 1RM on the following Complex: 3 Deadlift + 2 Hang Cleans + 1 S2OH
On a runningclock-
0:00-2:00Max Cals Rower To Be Completed by One Designated Teammate
3:00-10:00 7mins to find 1RM on the following Complex: 3 Deadlift + 2 Hang Cleans + 1 S2OHfor Remaining 3 Teammates
AMRAP in 7 mins of:
12 Wallballs (Rx-20/14 to 10’ target, Sc-14/10 to 9’ target)
12 KBS (Rx-53/35 American, Sc-53/35 Russian)
One rotation per team member-
A: 9-6-3 Wall Balls & KBS (Rx-20/14 WB to 10’ target, Sc-14/10 WB to 9’ target) (Rx-53/35 American, Sc-53/35 Russian)
B: Dead hang from Rig
C&D: Partner Deadlift Hold
Each team member will complete each station one time. Dead hang and Deadlift hold must both be active in order for Wall Ball & KB reps to be counted. As soon as athlete drops from bar and/or drops deadlift bar, the team member in station A must stop their reps until both holds are resumed.
10am Community WOD
Metcon (Rounds and Reps)
20 Min AMRAP
P1 - 500m Row
P2 & P3
20 Thrusters (95/65) (65/45)
30 GHD SU Med Ball SU w/ ab mat (20/14)
40 DU 80 Singles
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!