CrossFit EX
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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

021622

2/15/2022

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Picture
A. Front Squat
8x3 @80-85% of 1RM (8-8.5/10 RPE)

SCALED

Build to a 3RM

B. Metcon (Rounds and Reps)
*Partner WOD
20 min AMRAP (Relay Style)
5 Handstand Push Ups
10 Toes to Bar
80m Run

SCALES
HSPU
- Piked HSPU
- 10 Seated DB Presses (Heavy)
- 15 Push Ups

TOES TO BAR
- 15 Inverted Reverse Sit Ups from Bench
- 15 Hanging Knee raises
- 15 GHD SU

80M RUN
- 110m Row

C. Mobility
*Pick an exercise from each group and spend about a min in each (per side).

LUBAR CONTROL
Quadruped OH Reach
OR
Supine 90/90 Floor Slide

T SPINE MOBILITY
Open Book
OR
T Spine Active Rotation

SCAPULA ROM
Banded Scap Rows

Extra Credit

3 Rounds
10-12 BB Upright Rows @ 30X1
20 Plate Raises

3 Rounds
10-12 DB Lateral Raises @ 30X1
20 Reverse Delt Flies
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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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CrossFit EX Website and Content Copyright © 2019
  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions