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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

031522

3/14/2022

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Picture
Warm-up
3 Rounds
12 Band Pull A Parts
0:20 Chest Opener on the rig
0:20 Child's Pose

A. Bench Press
Build to a 10RM, then 10 @ 90%, 10+ @ 85%
*You must go to fatigue on the 10RM.  Get a spotter.
**Build heavier than last week.
***Lockout to build strength. Don't lock out to build muscle.

B. Metcon (Reps)
8 Rounds
1 min -
8 Dips
+
AMRAP Eye level KBS (70/53)

1 min -
10 Push Press (115/75)
+
AMRAP DB Turkish Sit Ups (35/25)

*Score = Eye level KBS + DB Turkish SU

C. Metcon (Time)
Double Unders
50-40-30-20-10

Wtd Hollow Rocks (35/25)
35-28-21-14-7

DB Snatches (50/35)
20-16-12-8-4

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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