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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

121319

12/12/2019

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A. Front Squat
Tempo Front Squat On the Minute
9 min EMOM
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

FITNESS

9 min EMOM
8 Goblet Squats (70/53)
6 Tuck Jumps
6/4 Cal Bike


B. Metcon (Time)
"Stairmaster Plus"
30-20-10:
MB Squat Cleans
50' Dumbbell Front Rack Walking Lunge (50/35)

Directly Into…

10 DB Snatches (50/35)
10 Wallballs (30/20)
20 DB Snatches (50/35)
20 Wallballs (30/20)
30 DB Snatches (50/35)
30 Wallballs (30/20)

Rx+
"Stairmaster"

30-20-10:
Row Calories
50' Dumbbell Walking Lunge (One Arm Extended)

Directly Into…

5 Devil Presses (50's/35's)
10 Wallballs (30/20)
10 Devil Presses (50's/35's)
20 Wallballs (30/20)
15 Devil Presses (50's/35's)
30 Wallballs (30/20)
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121219

12/11/2019

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A. Metcon (Rounds and Reps)
*Partner WOD

20 Min AMRAP

P1 -
2 Rope Climbs
20 Double Unders
8 - 25' shuttle Sprints

P2 - Rest

B. Mobility
--- Upper Body ---
Supinated Grip Dead Hang - 2 x :30
Puppy Pose - 1:00
Shoulder Smash- 1:00/each
Side Lying Windmill - 1:00/each
T Spine Bridge stretch - 1:00
Thoracic Opener (Barbell)  - 1:00

--- Lower Body ---
Pigeon Pose - 2:00/each
Banded Hamstring Stretch - 1:00/each
Couch Stretch - 1:00
Straddle - 1:00
Kneeling Split - 1:00
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121119

12/10/2019

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A. Sumo Deadlift
5RM (5 sec eccentric), then 2x5 @ 85%

B. Metcon (No Measure)
5 Rounds

Min 1 - Back Rack Reverse Lunge w/ hip tuck 8L + 8R (95/65)
Min 2 - Lateral Box Step Ups w/ DB on outside leg (8L + 8R)

C. Metcon (Time)
800m Run

Then...
25-20-15-10-5

Russian KB Swings (70/53) (Rx+ 88/70)
Tuck Ups
KB SDLHP (70/53) (Rx+ 88/70)
Traditional Sit Ups with ab mat anchoring feet with KB and elbows to knee

Then...
800m Run
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121019

12/9/2019

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A. Bench Press
8 x 4 @ 80%
Super Set w/ Building to a Supine Bent Over Row 10RM

Scaled - Build to a 4RM & Super Set w/ Building to a Supine Bent Over Row 10RM

Fitness
15 Min EMOM

Min 1 - 16 Alt DB Bench Press (one arm locked out at a time)
Min 2 - 12 DB Butterfly Rows + Max DU for rest of min
Min 3 - 6/4 Cal Bike (Hands Only)

B. Metcon (Rounds and Reps)
*3 Partner WOD
(0:00 - 8:00)
P1 - 5 Strict C2B PU, 10  Ring Dips, 15 Reverse Incline SU
Scales - Feel free to us assistance on PU and dips
P2 - Max Cal Row
P3 - Rest

(9:00 - 17:00)
P1 - 5 Strict PU, 10  Deficit Push Ups, 15 Reverse Incline SU
Scales - Feel free to us assistance on PU and push ups
P2 - Max Cal Row
P3 - Rest

(18:00 - 26:00)
P1 - 7 Burpees, 14 Ring Rows, 21 MB Ab Mat SU (25/20)
Scales - Prayer LOL
P2 - Max Cal Row
P3 - Rest

Rounds = Full Rounds Completed
Reps = Max Cal Rowed
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120919

12/8/2019

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A. Back Squat
(Week 2 of Back Squat  Waves)

Wave 1
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%

Wave 2
Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%

Wave 3
Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%

FITNESS

20 min AMRAP
5, 6, 7, 8, 9, 10...
Elevated heel Sumo Squats (70/53)
Box Jumps (24/20)
Dual KB DL (70's/53's)
*7/5 Cal Bike at the end of each round


B. Overhead Squat
Tempo Overhead Squats

5 Sets of 1

Tempo:
7 Seconds Down
7 Seconds Pause in Bottom
7 Seconds Stand

Set 1: 35%
Set 2: 40%
Sets 3-5: 45%

FITNESS
Start light and work to comfort

C. Metcon (Rounds and Reps)
PERFORMANCE

12 Min AMRAP:
6 Hang Power Cleans  (115/80)
9 Front Squats (115/80)
12 Box Jumps (24/20)

COMPETITION

Rx
12 Min AMRAP:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

Rx+
3 Rounds:
6 Power Snatches (155/105)
9 Overhead Squats (155/105)
12 Box Jump Overs (30/24)

Directly Into…

3 Rounds:
6 Power Snatches (135/95)
9 Overhead Squats (135/95)
12 Box Jump Overs (24/20)

FITNESS

12 Min AMRAP
15 Russian KBS (53/35)
12 Goblet Squats (53/35)
9 Plyo Step Ups (each side)

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120719

12/6/2019

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8am Gymnastics and Intro

9am Advanced

Metcon (Time)
(0:00 -15:00)
50 Power Cleans (225/155) or 80% of Clean 1RM

Then....

AMRAP

8 Knee to Elbows
16 Ab Mat SU
32 DU

(15:00 - 17:00)
Rest

(17:00 - Finish)
800m Run

Then...

5 Rounds
12 DL
8 Bar Facing Burpees

Then...
800m Run



10am Community WOD

Metcon (Time)
*3 Partner WOD

3 Rounds
Team 800m Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Burpee Box Jump Overs

Then...
Team 800m Run

Only one member of the team may be working at a time, except on the team run.
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120619

12/5/2019

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Picture
A. Front Squat
Tempo Front Squat

9 Min EMOM
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

B. Metcon (Time)
10 Rounds

200m Run
3 Back Squats (315/225)
(95% of 5RM)

5 Strict Deficit HSPU (4"/3")
(1-Reduce deficit, 2-Strict reps to floor, 3-Double double strict press (standing today))

*Back Squats come from the rack.

FITNESS

3 Rounds
200m Run
25 Push Ups
50 Ring Rows

- Into -

3 Rounds
200m Run
50 ft Goblet Lunge(70/53)
50 Air Squats

(30 min Time Cap)
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    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!

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