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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

031819

3/17/2019

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A. Warm-up
Clean Technique Warm-Up

(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

B. Clean and Jerk
12 mins to build to a 3RM (Rx+ 3 x 3 @80%)
SCALED
Clean & Jerk Tech

FITNESS
3 Rounds
10-12 Hanging Med-Ball Hamstring Curls @ 2111
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
10 Bulgarian Goat Bag Swings @ 3011
60 sec Prone Plank Hold


C. Back Squat
3x6
*Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).  70% of 1RM was used the first week.
SCALED
​Build to a 6RM

FITNESS
Build to a 10RM


D. Metcon (Time)
400m Run (1-200m Run)
25 Box Jumps (24/20) (1-15 Box Jumps, 2-Step Ups)
50 Front-Racked Alternating Reverse Lunges (95/65) (1-30 Lunges, 2- Scale weight, 3- Body Weight)
50 Push Presses (95/65) (1-30 Lunges, 2- Scale weight)
25 Toes to Bar (1-15 T2B, 2- 25 K2E, 3- 25 Hanging Knee Raises)

Time Cap = 12 minutes

FITNESS
400m Run
25 Med Ball Squat Jumps (14/10)
50 Front-Racked Alternating Reverse DB Lunges (25/15)
50 DB Push Presses (25/15)
50 MB SU (Overhead)

Time Cap = 12 minutes
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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