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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

021621

2/15/2021

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A. Metcon (Rounds and Reps)
9 min AMRAP
1, 2, 3, 4, 5, 6...

Pausing Strict Handstand Push-Ups
Strict Handstand Push-Ups
Kipping Handstand Push-Ups

*7/5 Calorie Assault Bike, 9/7 Cal Row, 30 Lunges OR 50 Double unders after each round.

Modifications
HANDSTAND PUSH-UPS
- Box Strict Handstand Push-Ups
- Double Dumbbell Strict and Push Press
- Standard Push-Ups


Fitness

9 min AMRAP
8, 10, 12, 14, 16, 18, 20...

Bench Press @ 60%
Dual DB Bent Over Rows

*30 Jumping Jacks after each round.


B. Metcon (Weight)

Jerk Technique
5 Sets:
2 Pausing Push Jerks
1 Push Jerk

Pause takes place in the catch position for 2 seconds.

Fitness
5 Sets to build to a shoulder press heavy 5RM


C. Metcon (Time)

"Eighth Wonder"
8 Rounds:
8 Push Jerks 135 / 95 lb
8 Barbell-Facing Burpees

Modifications
PUSH JERKS
-Scale weight
- Double Dumbbells or Kettlebells
- Push-Ups

BARBELL-FACING BURPEES
- Burpee to Target
- Burpee Over Dumbbell

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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
  • Get Started
  • W.O.D.
  • Programs
    • Running Plan
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions