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workout of the day

HOW TO APPROACH THE WORKOUT
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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

030620

3/5/2020

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A. Front Squat 
7 Sets of 1:
5-Pause Front Squat

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%

The 5 pauses take place for 2 seconds each at the following locations:

Quarter Squat
Parallel
Below Parallel
Parallel
Quarter Squat
These percentages are based on your 1RM Front Squat

SCALED - Go off of feel

FITNESS - 5 Rounds (2:00)
8 Goblet Squats (53/35)
12 KBDL
16 Lunges (8 each side)

B. Metcon (Reps)
"4-Wheel Drive"

5 Rounds:
4 min AMRAP:
21/15 Calorie Assault Bike
(15/12)
15 Burpee Box Jumps (24"/20")
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(1-10 BBJ, 2- 15 Burpees)
Max 10 Meter Shuttle Runs

Rest 4 Minutes Between Rounds
*Let's get in and get to work so we can get all 5 rounds in.  If time is tight we'll cut it to 4 Rounds.
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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