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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

040122

3/31/2022

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A. Shoulder Press
10-10-10-10-10
*You'll be taking five rounds to build to a heavy set of ten

B. Metcon (Rounds and Reps)

12 min AMRAP
5  Shoulder to Overhead (115/75) (Rx+ 135/95)
10 Deadlifts
15 Box Jumps (24/20)

SHOULDER TO OVERHEAD
- Scale wt
- Use DBs

DEADLIFTS
- Scale wt
- Use KBs

BOX JUMPS
- Jump to 3 plates
- Step Ups
- MB Jump Squats (20/14)


C. Metcon (Rounds and Reps)

*Partner WOD (Relay Style)
15 min AMRAP

P1 -
12/9 Cal Row
6 Single Arm Devil Presses (50/35)
MB Run to Cone and Back

SCALES
12/9 CAL ROW
- 9/6 Cal Row

SA DEVIL PRESSES
- Scale wt
- 4 reps

MB RUN
- Lighter MB
- No MB

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033122

3/30/2022

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A. Power Snatch
3-3-3-3-3

SCALES
- Hang Power Snatch
- Tech Work


B. Metcon (Time)
20 min Cap

5 OHS (95/65) OR Skill Work Reps
50 Double Unders
50 Ab  Mat Sit Ups

4 OHS (95/65) OR Skill Work Reps
40 Double Unders
40 Ab  Mat Sit Ups

3 OHS (95/65) OR Skill Work Reps
30 Double Unders
30 Ab  Mat Sit Ups

2 OHS (95/65) OR Skill Work Reps
20 Double Unders
20 Ab  Mat Sit Ups

1 OHS (95/65) OR Skill Work Reps
10 Double Unders
10 Ab  Mat Sit Ups

SCALES
OHS
- Scale wt
- Empty Bar / PVC
- Front Squat
- Goblet Squat

DOUBLE UNDERS
- Singles x 2
- Line Hops

AB MAT SIT UPS
- Divide Numbers in 1/2


C. Mobility
Coach Led
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033022

3/29/2022

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​A. Front Squat
5 Rounds (1 FS w/ 0:02 in bottom + 1FS)
*Build over the 5 Rounds

B. Functional Bodybuilding
4 Rounds
12 Sumo Deadlifts
superset w/
12 Hanging Knee Raises (feel free to add a med ball)

4 Rounds
12 Elevated Goblet Reverse Lunge (each leg, 12 right then 12 left)
superset w/
12-15 Banded Sit Ups w/ feet anchored

*Build in weight over the rounds.
** Run to wall after every round.

C. Metcon (Rounds and Reps)
*Partner WOD (Relay Style)

20 min AMRAP
3, 6, 9, 12, 15, 18.....

Cal Row
Eye Level KBS (70/53)
1) Scale Wt
Wall Balls (25/20)
1) Scale Wt, 2) MB Jump Squats

*Partner 1 one does 3 reps of each movements. Partner 2 does 6 reps of each movement, and so on and so forth.
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032922

3/28/2022

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A. Bench Press
Build to a 5RM
Then 5 @ 90%
Then 5+ @ 85%

*Feel free to sub 8RM strict Press for bench press

B. Metcon (Reps)
5 Rounds
(0:00 - 4:00)
12 Pull Ups (Rx+ Chest to Bars)
200m Run
*Max Push Ups (Rx+ Dips)

(4:00 - 5:00)
REST

C. Metcon (Reps)
6 Rounds
(0:45 work / 0:15 rest) - Max Hang Clean & Jerk (95/65) (Rx+ 115/75)

(0:45 work / 0:15 rest) - Max Cal Row
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032822

3/27/2022

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A. Back Squat
Build to a 5RM

B. Squat & Hinge Super Set

3 Rounds
10-12 Back Squat @ 30X1 (No full extension)
Superset w/
Romanian DeadLift (RDL) (3 Rounds 10-12 @ 30X1 (No full extension))

* Start at the same weight where you last complete 10 reps w/ tempo.
** If you finished with 11 or 12 go 5-10lbs heavier than last week.
*** New people.  Start somewhere 50% of 10RM and build every round

C. Functional Bodybuilding

3 Rounds
50' DB Walking Lunges
10 - 12 Back Ext @ 30X1

3 Rounds
15 Calf Raise @ X3X1
0:20 *Max Tib Raises

D. Metcon (Rounds and Reps)
5 Rounds (12 min Cap)
12 Deadlifts (as unbroken as possible) (185/125) (Rx+ 245/165)
8 Box Jumps (24/20) (Rx+ 30/24)
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032622

3/25/2022

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8AM - Open GYM & Intro

​9AM - Advanced WOD


A. Metcon (Weight)
10 min EMOM
Hang Power Snatch
Overhead Squat
Hang Squat Snatch

*Look to build as much as possible your possible.


B. Metcon (No Measure)
2 Rounds
4 mins
Sled Push and Pull (45x2, 25x1 / 45x1, 25x1)

1 min
REST

4 mins
AMRAP
1, 2, 3, 4, 5, 6, 7....
Air Squat
Eye Level KBS (70/53)
Cal Bike or Row

1 min
REST

4 mins
AMRAP
3 Man Makers w/ Devil Presses
12 Bench Hop Overs
24 Singles

1 min
REST

10AM - Community WOD

A. Metcon (Reps)
10 min AMRAP
Max Hang Squat Cleans (95/65) (Rx+ 115/75)
* At the start of each min perform 5 Burpees.

B. Metcon (No Measure)
2 Rounds
4 mins
Sled Push and Pull (45x2, 25x1 / 45x1, 25x1)

1 min
REST

4 mins
AMRAP
1, 2, 3, 4, 5, 6, 7....
Air Squat
Eye Level KBS (70/53)
Cal Bike or Row

1 min
REST

4 mins
AMRAP
3 Man Makers w/ Devil Presses
12 Bench Hop Overs
24 Singles

1 min
REST
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032522

3/24/2022

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A. Metcon (Rounds and Reps)
*Partner WOD (Relay Style)

20 min AMRAP
10/8 Cal Row
5 Thrusters 115/75 (Rx+ 135/95)
5 Toes to Bar

B. Metcon (No Measure)

4 Rounds
1 min - Farmer's Carry (70s/53s)
1 min - Max Hollow Rocks into Tuck Ups into Sit Ups
1 min - Shuttle Sprints
1 min - Rest
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032422

3/23/2022

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A. Metcon (No Measure)
7 Rounds
1 min: 3 Power Cleans  (Heavy Singles)
1 min: Kip work / Handstand work / DU Work / Pistol Work / Rope Climb Work

KIP WORK
Up to...
- 8 kip swings
- 5 Toes to Bar or Knees to Elbow
- 3 Hips to Bars or Muscle Ups

HANDSTAND WORK
Up to...
- 0:30 HS hold
- 8 HSPU from box
- 8 HSPU
- 6 Deficit HSPU

DOUBLE UNDER
Up to
15 Single - Single - Double
0:40 Double Under Work

PISTOLS
- Narrow Squat
- Single Leg Squats off of bench
- etc..

ROPE CLIMB
- But to Standing
- Hook to stand
- 3 Rope Climbs
- 2 legless

B. Metcon (Weight)
4 Rounds
10-12 MB GHD Sit Ups @ 40X1
Superset with/
10-12 Toes to Rig OR Dragon Flag @ 40X1

C. Metcon (No Measure) OR Mobility
4 Rounds
10-12 Shoulder Press @30X1
Superset w/
10-12 Plate Front Raises @30X1

3 Rounds
15 DB Lateral Raises
Superset w/
15 DB Seated Rear delt flies

3 Rounds
10-12 Tall BB Curls @30X1
12-15 BB Drag Curls @30X1
15 Cross Body Hammer Curls (each arm)

3 Rounds
10-12 BB Skull Crushers @30X1
12-15 BB Banded Pull Downs @30X1
15 Kick Backs (each arm)

OR

MOBILITY
(Coach Lead)
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032322

3/23/2022

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Picture
A. MetCon (Rounds and Reps)
15 min AMRAP12 Wall Balls (20/14)
10 Strict Upright Rows (75/55)
8 Box Jump Overs (24/20)
B. Metcon (Time)
*Partner WOD
(25 min Cap)
P1 - 800m Run (or 2:00 down & then run back)
P2 - Max Cal Row

P2 - 800m Run (or 2:00 down & then run back)
P1 - Max Cal Row

P1 - 600m Run (or 1:30 down & then run back)
P2 - Max Cal Row

P2 - 600m Run(or 1:30 down & then run back)
P1 - Max Cal Row

P1 - 400m Run (or 1:00 down & then run back)
P2 - Max Cal Row

P2 - 400m Run (or 1:00 down & then run back)
P1 - Max Cal Row

P1 - 200m Run (or 0:30 down & then run back)
P2 - Max Cal Row

P2 - 200m Run (or 0:30 down & then run back)
P1 - Max Cal Row


*Score Cals in the comments
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032222

3/21/2022

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Warm-up
3 Rounds
12 Band Pull A Parts
0:20 Chest Opener on the rig
0:20 Child's Pose

A. Bench Press
Build to a 10RM, then 10 @ 90%, 10+ @ 85%
*You must go to fatigue on the 10RM.  Get a spotter.
**Build heavier than last week.
***Lockout to build strength. Don't lock out to build muscle.

B. Functional Bodybuilding

5 Rounds
8 DB Isometric Press (Left + Right + Both) *Can substitute for overhead press
Superset w/
Max Strict Pull Ups (1st rnd - max reps, 2-5 rnds 80% of max) (scaled: max flexed arm hang w/ 5 sec eccentric)

4 Rounds
Max Dips (1st rnd - max reps, 2-5 rnds 80% of max)
SS w/
20 Supine BarBell Bent Over Rows

4 Rounds
4 Dragon Flags or 8 toes to rig w/ 0:03 eccentric
SS w/
15-18 Straight Arm Banded Pull Downs @ X131 *Stay in hollow body

C. Metcon (No Measure)
4 Rounds
1 min - 15 Eye Level KBS (70/53)
2nd - 5 Pull Ups + 5 Burpees
3rd - 5 Toes to Bar + 15 MB Sit Ups (20/14)
4th - 45 Double Unders  (70 singles)

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  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
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  • Community Stuff
  • Contact Us
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  • Terms and Conditions