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workout of the day

HOW TO APPROACH THE WORKOUT
​

Performance
Traditional CrossFit Movements and variety.
Fitness 
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

030118

2/28/2018

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Warm-up
800m Run

Then Coach's Choice

Metcon (No Measure)
“Goat Day”

On the 2 Minute x 10
Odd Rounds: Movement 1
Even Rounds: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than the day before the Open. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on every two minutes. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Mobility
On the 2 Minute x 6
Odd Rounds: Compression
Even Rounds: Stretching
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022818

2/27/2018

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Skill
Double Under and Triple Under Work


Metcon (Time)

50 Over Head Walking Lunges  (35/25) (1- 30 OHL, 2- Scale Weight, 3- No weight)
50 Wall Balls (25/20) (1- 30 Wall Balls, 2- 20/14, 3- 14/10)
30 Pull Ups (1- 15 PU, 2- Banded / Jumping / Ring Rows x 2)
30 Ring Dips (1- 15 Ring Dips, 2- 30 Deficit Push Ups, 3- Push Ups or Knee PU)
5 Muscle Ups (Ring or Bar) 
(5 C2B or PU and 5 Dips or Push Ups)
200 DU (1- 100 DU, 2- 50 S-S- D, 3- 200 singles)

 Accessory
3 Rounds

6-8 Tempo Bench Press 30X1
6-8 Tempo Dual DB or KB  Prone Row 2111

3 Rounds

Max Tempo Ring Row 2020
30-60 sec Ring Plank
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022718

2/26/2018

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Metcon (Reps)
15 Min EMOM

Min 1 - 15 GHD SU (1-10 GHD SU, 2- 20 Med Ball SU (25/20), 3- 20 Ab Mat SU)
Min 2 - 12 Hanging High Pulls (115/80) (1-8 Hanging High Pulls, 2- Scale wt, 3- HHP w/ KB)
Min 3 - Max S2OH (115/80) (1-scale wt, 2- DB S2OH)

Metcon (Reps)
10 Min AMRAP

*Partner WOD

Max 50m Shuttle Sprint

Accessory
Midline (Core work). Coaches choice.

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022618

2/25/2018

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Strength
Front Squat
15 mins to find 5RM, then 2 x 5 @ 90%

Metcon (Reps)
3 Rounds

(3 Mins)
3 Power Snatches  (135/95) (1- 1 PS, 2- 95/65, 3- 5 KB SDLHP)
6 Over Head Squats (1- 3 OHS, 2- 95/65, 3- 10 Goblet Squats)
Max  Snatch Grip Deadlifts (KB DL)

(1 Min)
Rest

 Accessory
4 Rounds

12 Seated Band Leg Curls
10 Each Leg Lateral Lunges
5 Roll Outs
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022418

2/23/2018

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8am OLY and Intro

9am Advanced and Endurance


Metcon (Time)
400 Meter Run 
(1- 300m, 2- 200m)
21 Front Squats (115/80) 
(1- 15 FS, 2- Scale Wt, Goblet Squats)
21 Burpee Box Jump Overs (24/20)  
(1- 15 BBJO, 2- BSO)
400 Meter Run 
(1- 300m, 2- 200m)
15 Front Squats (115/80) 
(1- 9 FS, 2- Scale Wt, Goblet Squats)
15 Burpee Box Jump Overs (24/20) 
(1- 9 BBJO, 2- BSO)
400 Meter Run 
(1- 300m, 2- 200m)
9 Front Squats (115/80) 
(1- 6 FS, 2- Scale Wt, Goblet Squats)
9 Burpee Box Jump Overs (24/20) 
(1- 6 BBJO, 2- BSO)
400 Meter Run 
(1- 300m, 2- 200m)

*Barbell weight today should be something that you are capable of completing at least 21 repetitions unbroken when fresh.

Skill
Alternating On the Minute x 12

Odd Minutes: 8-12 Kipping Handstand Push-ups
Even Minutes: 30 Seconds Max Double Under

​

10am Community WOD

Metcon (Time)
*Partner WOD

"Run Annie , Run"

3 Rounds

800m Run
(1- 600 (Church & S. Cobb), 2- 400m)
180 DU 
(1- 45 SSD/ per, 2- 180 Singles/ per)
180 Ab Mat SU

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022318

2/22/2018

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OPEN COMPETITORS 

MetCon (Reps)
Crossfit Games Open 18.1 (Ages 16-54) 
20 Min AMRAP

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row


MetCon (Reps)
Crossfit Games Open 18.1 Scaled (Ages 16-54) 
20 Min AMRAP

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row


NON-OPEN COMPETITORS 

20 Min AMRAP

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
Run to Wall

SCALED

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
Run to wall

0 Comments

022218

2/21/2018

0 Comments

 
Picture
Warm-up
800m Run

Then.... 
Coach's Choice

Metcon (No Measure)
“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than the day before the Open. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Mobility
Coach's choice
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    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!

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