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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

012121

1/20/2021

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A. Metcon (No Measure)
4 Rounds
2 min - Max Cal on Machine
2 min - Max MB Sit Ups (Rx+ GHD SU / Rx++ MB GHD SU)
2 min - Work Gymnastic Progressions (HSPU, Pistols, Kipping Progressions) OR AMRAP 8 KB SDLHP + 8 KB Russian KBS

B. Mobility
Coach Lead

OR

​Upper Body:

1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
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011921

1/18/2021

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A. Bench Press
15@ 55%
12@ 65%
10@75%
2x Build to 10RM)
*If you were successful on all lifts and able to increase weight on the two 10+ rounds then add 5lbs to all lifts.

Fitness / Scaled
15 min AMRAP

16 Alt Isometric DB Bench Press
15 Ring Rows w/ 4 sec eccentric
10/7 Cal on Bike
*Increase wt from last week.


B. Metcon (Reps)
8 Rounds
250m Row / 200m Run / 500m Bike
30 Double Unders / 45 singles / 30 sec practice / 30 line hops
10 Burpee Box Jump Overs (24/20)
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011821

1/17/2021

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A. Metcon (Weight)
6 Rounds
Min 1 - 3 Front Squats
Min 2 - 6 Back Squats
*Choose wt at 66-68% of FS 1-Rep

At Home / Fitness
6 Rounds
Min 1 - 25 Air Squats
Min 2 - :30 sec Reverse Lunges


B. Content of Your Character (MLK WOD) (Reps)
19:29 Cap

10 -9 - 8 - 7 -6 -5 - 4 - 3 - 2 - 1
Full Cleans (115/75)
1) Scale wt, 2) Power Clean, 3) Hang Power Clean, 4) # Russian KBS + # Gob Squats
Toe to bar
1) K2E, 2) GHD, 3) MB Ab Mat SU x 2, 4) Ab Mat SU x 2

Then....

Max Wall Balls for the duration of the WOD (25/20)
1) Scale wt
​

At Home / Fitness
19:29 Cap
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 -2
DB Snatches
Sit Ups

Then....

DB Thrusters for the rest of time
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011721

1/17/2021

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A. Deadlift
15@55%
12@65%
10@75%
10@75%+
10@75%++

FItness / At Home
5 Rounds
1 min - DB Squat + DB Lunge + DB Lunge
1 min - 40 sec Max DB Sumo DL
1 min - 40 sec Max MB ab mat SU


B. Metcon (Time)
5 Rounds (15 min cap)
10 Deadlifts @ 65% of 1RM (as "unbroken as possible")
12 Cyclist Goblet Squats (70/53)
14 DB Hang Clean & Jerks (50/35)

FItness / At Home
5 Rounds
20 DB SDL
12 Cyclist Gob Squat
14 DB Hang C&J

C. Metcon (Reps)
*Partner WOD
10 min AMRAP
Alt 50m sprints

FItness / At Home
5 Rounds
30 sec - Max Mountain Climbers
30 sec - Rest
30 sec - Max Sit Ups
​30 sec - Rest

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011621

1/15/2021

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8am Intro

9am Advanced

A. Metcon (Weight)
Olympic Cycling
Percentages based on 1RM Power Snatch:

For Time:
10 Power Snatches @ 76% 1RM
8 Power Snatches @ 80% 1RM
6 Power Snatches @ 84% 1RM
4 Power Snatches @ 88% 1RM
2 Power Snatches @ 92% 1RM

- Single barbell, changing weights as we move.
- In the history of the Open, we have seen a handful of ladders.
- All percentages based off our *power* variation of the lift.
- Given how we all have varying loads, given those percentages, our results will not be comparable from athlete-to-athlete.
- Yet, it is here where we can remind ourselves that it is the stimulus is what we are after.

B. Metcon (Reps)

"Heavy Machinery"
5 Rounds:
1:00 - Max Calorie Bike Erg
1:00 - Max Power Cleans 135/95 (Rx+ 185/125)
1:00 - Max Bar-Facing Burpees
1:00 - Rest

C. Core
3 Supersets:
15 Weighted AbMat Sit-Ups
30 AbMat Sit-Ups (Unweighted)
Rest as needed between sets.

Stimulus
- Anchor our feet on both variations.
- The first 15 reps are weighted, where following, we'll toss the weight aside and immediately continue into the unweighted sit-ups.
- Choose a load we are confident we can complete all 15 reps with unbroken. Free to build over the three rounds in weight if you see fit.


10am Community WOD
A. Metcon (No Measure)
10 min AMRAP
5 Power Cleans (135/95) (Rx+ 205/135)
10 MB Squat Jumps Over the Bar (20/14)
15 MB Ab Mat SU (Over Head) (20/14)

3 min (REST)

12 min EMOM
1st - 15 Russian Kettlebell Swings 70/53 or Heavier
2nd - 6-8 DB Burpee Box Step Ups (50/35)
(box is at knee height)
3rd - 30sec Russian Twist (20/14)

3 min (REST)

(For Time)
50-40-30-20-10
Ab Mat SU
Mountain Climbers (L+R = 2)
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011521

1/15/2021

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A. Back Squat
5RM @42XA
5@ 90%
5@90%+

At Home & Fitness
5 Rounds
1 min - 8 Goblet Squats @ 32X1
1 min -  Dual KB DL (53/35)
1 min - GHD SU or MB SU


B. Metcon (Time)
(0:00 - 10:00)
5 Rounds
Run 200m / (15/12) Cal Bike / (20/15) Cal Row
10 Thursters (115/85)

(10:00 - 15:00)
Build to a heavy
3 FS + 1 Jerk
*Score wt in comments

At Home & Fitness
(0:00 - 10:00)
5 Rounds
Run 200m / (15/12) Cal Bike / (20/15) Cal Row
10 DB Thursters

(10:00 - 15:00)
AMRAP
1, 2, 3, 4, 5, 6....
Burpees
Push Press
*Score in comments

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011421

1/13/2021

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A. Metcon (No Measure)
15, 12, 10, 10 (wt+), 10 (wt+)
Strict Press
SS w/
DB Alt Upright Rows

3 Rounds
10 DB Lateral Raises
SS w/
20  Band Pull-A-Parts

B. Metcon (No Measure)
3 Rounds
(:30 sec work / :15 sec transition)

Max Flexed Arm Hang (Bar or Rings)
Max Cherry Pickers (Quadruped Position)
Max BB Curl
Max Band Pull Downs
Max Jumping Jacks
Max Toe Taps on Plate

C. Mobility
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
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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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