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

040522

4/4/2022

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Picture
​A. Bench Press
Build to a 5RM
Then 5 @ 90%
Then 5+ @ 85%

*Feel free to sub 5RM strict Press for bench press
**Build heavier than last week

B. Functional Bodybuilding

4 Rounds
Max Pull Ups  (1st round is max. Rounds 2, 3 and 4 are 80% of that volume).
superset w/
8 DB Isometric Bench Press Complex (L+R+Both = 1)

3 Rounds
Max Dips (1st round is max. Rounds 2, 3 and 4 are 80% of that volume).
superset w/
15 Barbell Supine Grip Bent Over Rows

C. Metcon (Time)
(20 min Cap)
15-12-9-6-3
- Push Press (95/65) (Rx+ 115/75)
*Please drop 10s,15, 25s, below your waists)
- Pull Ups
- 30 Double Unders after each round

SCALES
PUSH PRESS
- scale wt
- use DBs
- 10-8-6-4-2

PULL UPS
- Banded
- Jumping x 2
- Inverted row
- 10-8-6-4-2

DOUBLE UNDERS
- 60 singles
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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