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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

052322

5/22/2022

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A. Back Squat
Build to a 10RM
then 10@ 90%, 10+ @ 85%

B. Metcon (Time)
(15 min Cap)
21-15-9
Deadlift (185/125) (Rx+225/155)
Toes to Bar
Box Jump Overs (24/20) (30/24)

SCALES
DEADLIFTS
-155/105
- Scale wt
- KB DL

TOES TO BAR
- Knees to elbow
- GHD Sit Ups
- MB Sit Ups (30-20-10)

BOX JUMP OVERS
- Plate (3 x 45's) Jump Overs
- Step Overs

C. Metcon (Reps)
4 Rounds
1 min - 8 Bar facing burpees (Burpees over the Bar if room is tight) (Rx+ 12)
1 min - 36 Double Unders (Rx+ 48)
1 min - MB Squat Jumps (14/10) (Rx+ 20/14)
1 min - REST

*Scoring Squat Jumps

SCALES
BFB
- 10 Burpees
- 10 Burpees to a box or bench

DOUBLE UNDERS
- 72 singles
- 72 line hops

MB SQUAT JUMPS
- Body wt
- Air Squats

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052122

5/20/2022

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Buffalo 10 (Time)
10 Rounds

5 Deadlifts (225/155)
14 Push Ups
22 Double Unders
400m Run (Together)

On May 14, 2022, a mass shooting occurred in Buffalo, New York, at a Tops Friendly Markets store, a supermarket in the Kingsley neighborhood on the eastern side of the city. Ten people were killed, and three others were injured; 11 of the victims were black. The shooter livestreamed the attack. The shooter was taken into custody and charged with first-degree murder.

The shooter is reported to have writings, describing himself as a national socialist and white supremacist motivated to commit political violence while voicing support for the "Great Replacement" conspiracy theory in the context of a supposed "White Genocide". The attack has been described as an act of domestic terrorism, and racially motivated.

This WOD gives us all an opportunity to stand with those families impacted, stand with the Kingsley community that has been terrorized, and stand in reflection of the social and communal responsibility that we all have to embrace, learn, and take intentional action to understand the impact of race in all of our lives no matter how it may look in our own.

Love you guys,
Gordon

THE WOD.
We have 10 rounds of....
P1 will do 5 deadlifts and then P2 will do 5 deadlifts.
P1 will do 14 push ups and then P2 will do 14 push ups.
P1 will do 22 dubs or 44 singles and then P2 will do the same, but they will run 400m together.

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052022

5/19/2022

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A.Metcon (Reps)
4 Rounds
(4 mins)
8 Burpee Box Jumps (24/20)
400m Run
*Max Push Press (95/65) (Rx+ 115/75)

(2 mins)
REST

SCALES
BURPEE BOX JUMPS
- Burpees over the bar
- Burpees

400M RUN
- 1 min down and then back
- 500m row

PUSH PRESS
- scale wt
- use DBs


B. Metcon (No Measure)

4 Rounds

1 min - Max Skiers on a plate (Rx+ Hold 2.5 plates)
1 min - Plank
1 min - Reverse Lunges w/ OH plate hold (25/15) *Keep core tight!!!!
1 min - REST
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051922

5/18/2022

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Today we'll do a metcon then choose between mobility or Functional Body Building.

A. Metcon (No Measure)
15 min AMRAP
P1
200m Run
P2
AMRAP
Movement

MOVEMENTS
- 1, 2, 3, 4, 5, 6, 7, 8.....
Butterfly Sit Ups, Hollow Rocks, Tuck Up
- Eye Level Swings (53/35)
- 5 Pull Ups, 10 Push Ups, 15 Air Squats
- 25' Quadruped crawl

B. Metcon (No Measure)
8 Rounds

0:20 - Max BB or DB Curls
0:10 - Rest
0:20 - Max Band Ext
0:10 - Rest

C1. Mobility
UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side)

C2. Functional Bodybuilding
5 Rounds
A1: 5 Shoulder Press
A2: 8 BB Upright Rows

B1: 8 Left, RIght, Both DB Shoulder Presses
B2: 15 Leaning DB Lateral Raises (each arm)

C1: 15 Banded Straight Arm Pull Downs
C2: 8 DB Around the Worlds

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051822

5/17/2022

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A. Front Squat
Build to a 5RM
Then 5 @ 90%
Then 5+ @ 85%

B. Metcon (Time)

10 Rounds (20 min Cap)
*Partner WOD (Relay Style)

100’ Shuttle Run (4x25’)
3 Power Cleans (185/125) (225/155)
10/8 Calorie Bike OR Row

SCALES
POWER CLEANS
- 155/105 or 135/95
- Use DBs
- 8 MB Squat Jumps (w/ ball between the legs)


C. Metcon (No Measure)
4 Rounds
Walking Lunges
Deadlifts

Rnd 1 - 50' (70's/53's) / 20 @ (185/125)
Rnd 2 - 75' (53's/35's) / 15 @ (225/155)
Rnd 3 - 100' (35's/25's) / 10 @ (255/185)
Rnd 4 - 150' (Body Weight) / 5 @ (315/225)

SCALES
- Do your best
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051722

5/16/2022

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A. Bench Press
Build to a 5RM (minimum of 4 rounds)
then...
5 @ 90%
5+ @ 85%

*Superset the same rep scheme for supine BB bent over row

B. Metcon (Reps)
5 Rounds
(2:00)
8 Box Jumps (30/24)
10 Chest to Bar Pull Ups
* Max Dips

(1:00)
REST

SCALES
DB HC&J
- Scale wt

BOX JUMPS
- 24/20
- 3 plates

C2B PULL UPS
- 5-3-3-1-1
- Chin over the bar pull ups
- Banded PU
- Inverted Rows

DIPS
- Dip w/ foot assistance
- Use bands
- Dips from bench


C. Metcon (Rounds and Reps)
12 min AMRAP
10 Burpees
25 Double Unders

SCALED
BURPEES
- 7 Burpees
- Burpee to Box or Bench

DOUBLE UNDERS
- 0:20 working on Double Unders
- 50 singles
- 50 skiers


D. Extra Credit
4 Rounds
10 Waiter's Curls
super set w/
15 BB Nose Breakers

3 Rounds
12 Alternating DB Hammer Curls w/ Isometric Hold
SS w/
12 DB Kickbacks @ 30X1 (each arm)

3 Rounds
0:30 BB Curls
SS w/
0:30 Banded Tri Ext
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051622

5/15/2022

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A. Back Squat
15-12-10-10-10

* You can go off of feel or percentages but you must get a spotter. No bailing.
**Go (10lb / 5lb) heavier than last week.

B. Functional Bodybuilding
4 Rounds
A1: 8-12 Bulgarian Split Squats @ 30X1
A2: 8-10 Banded Sumo Deadlifts @ 40X1

3 Rounds
B1: 12 Assisted DB Step Up (each leg) (stepping foot remains on box/bench)
B2: 12 GHD Back Ext

3 Rounds
C1: 15 Banded Goblet Sissy Squats
C2: 15 BB Good mornings

C. Metcon (Time)
4 Rounds (15 min Cap)
20 KB DL (70/53)
16 Eye level KBS
12 Goblet Squats
8 Toes to Bar
Run to cone and back

SCALES
KB MOVEMENTS

- Scale reps (16,12,8)
- Scale wt

TOES TO BAR
- 4 Reps
- Knees to Elbow
- 12 Toes to Rig or MB GHD SU

C. Extra Credit
1 mile run
​
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051322

5/12/2022

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A. Front Squat
15 mins to build to a 3RM @32X1 tempo
NEWBIES: Use KBs

B. Metcon (Reps)
5 Min AMRAP
Max Squat Cleans (185/125) (Rx+ 225/155)

SCALES
- Scale wt
- DB Hang Squat Cleans
- NEWBIES: MB Squat Clean

C. Metcon (Reps)
4 Rounds
(0:00 - 4:00)
10 Power Cleans (155/105) (Rx+ 185/125)
200m Run
*Max Wall Balls (20/14) (Rx+25/20)

(4:00 - 6:00)
REST

SCALES
POWER CLEANS
- Scale wt
- Use DBs

200M RUN
- 250m Row
- 20 sec down and then run back

WALL BALLS
- Scale wt
- MB Jump Squats
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051222

5/11/2022

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Picture
Today we'll do a metcon then choose between mobility or Functional Body Building.

A. Metcon (No Measure)
(25 min Cap)
50 - 40 -30 -20 - 10
Double Unders
MB Sit Ups (20/14)
25-20-15-10-5
Heavy Eye Level KBS (70/53) (Rx+ 88/70)

*20 Banded Face Pulls and 50ft Quadruped Crawl (down and back) after each round.

B. Mobility
UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side)

C. Functional Bodybuilding
5 Rounds
A1: 5 Shoulder Press
A2: 8 BB Upright Rows

B1: 8 Left, RIght, Both DB Shoulder Presses
B2: 15 Leaning DB Lateral Raises (each arm)

C1: 15 Banded Straight Arm Pull Downs
C2: 8 DB Around the Worlds

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051122

5/10/2022

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A. MetCon (Time)
"Grace"
30 Clean and Jerks (135/95)

SCALES
CLEAN & JERK
- Scale wt
- 50 DB Hang Clean & Jerks

(Directly into)

B. Metcon (Time)
3 Rounds
400m Run
20 Alternating DB Snatches (50/35)
10 Burpee Box Jump overs (24/20)

SCALES
400M RUN
- 1 min down and run back
- 500m Row

20 ALT DB SNATCHES
- Scale wt

BURPEE BOX JUMP OVERS
- Burpees over the plates
- Burpees over the Bar
- Burpees

C. Core
4 Rounds
A1:12 GHD Back Extensions @ 30X1 *add wt as necessary
A2: 0:30 Banded Flutter Kicks

3 Rounds
B1: 15 Pallof Presses (each side)
B2: 20 T-Rotations

3 Rounds
C1: 30 Knees to Elbow on DBs
C2: 12 Hanging Knee Raise w/ DB
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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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  • Home
    • About
  • Membership Options
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  • W.O.D.
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  • Community Stuff
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