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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

022822

2/27/2022

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Picture
Today we're going to squat then choose between OLY or body building and then finish with a metcon.

Warm Up
3 Rounds
10 Reverse Nordic Curls
0:10 Knees over toe Pulse Lunge (each side)
15 Clams from the bridge


A. Back Squat
Build to a 10RM, then 2x10 @ 90%


B1. Functional Bodybuilding
5 Rounds (Building to a heavy load)
10 Deadlifts
10 Cossack Squats

5 Rounds
10 KB/ DL RDLs
10 Cyclist Squats (all the way down, 1/3 up. all the way down. all the way up)

B2. Weightlifting
5 Rounds to Build to a Heavy load
2 Snatch Push Press
1 Pause Overhead Squat (3 sec in the bottom)
1 Overhead Squat

SCALED
5 Rounds
2 Snatch Push Press
1 Pause OHS Attempt (3 sec at your lowest point while maintaining body position)


*The focus is to work on the mobility need to master these movements. Said mobility will keep your joints healthy and prevent injury.  If you dislike these movements it may be because your mobility is limited. Let's work on it!

C. Metcon (Reps)
5 Rounds
1 min - 5 Power Cleans (185/125) (Rx+ 225/155)
1 min - *Max Reps (0:30 WBs (20/14) / 0:30 wtd hollow rocks (15/10)
1 min - REST

*Scoring reps

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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
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions