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

032122

3/20/2022

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Picture
A. Front Squat
3-3-2-2-1-1-1 Build to a moderate single
3 Front Squats
- rest 60-90 sec
3 Front Squats
- rest 60-90 sec
2 Front Squats
- rest 60-90 sec
2 Front Squats
- rest 60-90 sec
1 Front Squat
- rest 60-90 sec
1 Front Squat
- rest 60-90 sec
1 Front Squat
- rest 60-90 sec

*Build to a moderate single for the day

B. Squat & Hinge Tempo Superset
Back Squat (4 Rounds 10-12 @ 30X1 (No full extension))
*Start somewhere 50% of 10RM and build every round

Superset with/

Romanian DeadLift (RDL) (4 Rounds 10-12 @ 30X1 (No full extension))
*Start somewhere stable of 10RM and build every round

C. Metcon (Time)
3 Rounds
200m Run
20 DB Hang Power Clean & Jerks (Switch every 5) (50/35/25)
30 Wtd Hollow Rocks (35/25)
20 DB OH Reverse Lunge

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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