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
This is a deload week. It's vital to allow your body time to actively recover otherwise you will over-train and your progress will plummet. For those of us that feel "out of shape" coming of of the holidays use this week to find a good median level of intensity (THAT YOU CAN MAINTAIN) while maintaining posture and technique, and for those of us that have been consistent just move and focus on technique, technique, technique...
6 x 5@ 60%
*If you don't have a 1RM this is the time to get it.
Dead lift (135/95) (1-95/65. 2- KB DL)
Dumb Bell Snatches (35/20) (Choose a lighter weight)
Box Jump (24/20) (1- Step Ups, 2- Froggers)
Pull Ups (1- Ring Rows, 2-Jumping PU)
* Fight gone bad style - This is max reps at each station for one minute.
**In larger classes we will use a staggered start. Everyone will start on the deadlifts and then cycle through chronologically.
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!