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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

010618

1/5/2018

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8am OLY and Intro

9am Advanced and Endurance


Metcon (Rounds and Reps)
7 min AMRAP

Rx
3, 6, 9, 12.....
Clean & Jerk (135/95)
Toe to Bar
AND
7:00 AMRAP Burpees

Scaled
3, 6, 9, 12.....
Clean & Jerk
Toe to Bar
AND
7:00 AMRAP Burpees


*One person will always be doing the burpees while the rest of the team makes their way through the C&J/T2B (HKR) ladder. You may swap teammates at any time, however once you start a set of either T2B (or HKR for scaled) or C&J you must complete that set before swapping out a teammate.

Metcon (Time)
Rx
(12:00 Cap)

Squat Clean Thruster Ladder

40 reps @ 135/75
30 reps @ 155/95
20 reps @ 185/105
10 reps @ 205/115
*Reps can be split between team members, but you must complete entire set before moving to next weight.

Scaled

Squat Clean Thruster Ladder

40 reps @ 95/45
30 reps @ 115/65
20 reps @ 135/75
10 reps @ 155/95
*Reps can be split between team members, but you must complete entire set before moving to next weight.

Metcon (Time)
Rx
1.) For Time (15:00 Cap)

55 Wall ball 20/14
55 Pull-up
55 KBS 70/53
55 Box jump overs 24/20
55 Double Unders x 4 rounds
55 Handstand pushups

2.) Running suicides for reps For Event 3, you will have 1 teammate working at a time. You must complete each movement before moving on to the next. There will always be a teammate running the suicides, but they can be switched at any time. The Double Unders are 4x, meaning a total of 220 reps and cannot have the same person go back to back.

Scaled 

1.) For Time (15:00 Cap)

55 Wall ball 14/10
55 Jumping pull-ups
55 KBS 53/35
55 Box jump overs 20 inch box (can be jumps or step-overs)
110 Single Unders x 4 sets
55 Hand release pushups

2.) Running suicides for reps For Event 3, you will have 1 teammate working at a time. You must complete each movement before moving on to the next. There will always be a teammate running the suicides, but they can be switched at any time. The Single Unders are 4x, meaning a total of 440 reps and cannot have the same person go back to back.


10am Community WOD

Metcon (Rounds and Reps)
"Get Shwole"

4 Person WOD

2 Rounds
2 Mins Max Bench Press (135/95)
2 Mins Max Strict Pull Ups
2 Min Max Strict High Pull (75/55)

Then
2 Min Max BB Curl & Press (45/35)

One Min Rest

2 Rounds
2 Mins Max Back Squat (135/95)
2 Mins Max Lunges (95/65)
2 Min Max Tradition SU w/ ab mat (feet anchored)
Then
2 Min Wall Squat (90/45) *2 ppl at a time.
*Scale weight accordingly. Feel free to use bands, but keep it challenging.
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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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