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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

041218

4/11/2018

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Strength
Overhead Squat
5RM (1st rep paused 3 sec), then 90% for 2 x 5
*For those competing this weekend feel free to take 15 mins to work on any comp WOD.

Metcon (Rounds and Reps)
10 Min AMRAP

Rx
5 Pull Ups
10 Push Ups
15 Air Squats w/ PVC behind back

Rx+
5 Handstand Push-ups
10 Pistols (Alternating)
15 Pull-ups

Scaled
5 Jumping Pull Ups or Banded (w/ 1 sec hold at top and one sec decent)
10 Push Ups
15 Air Squats


 Accessory
3 Rounds

5 DB lunges
5 DB Front Squats
5 DB reverse lunges
5 DB RDL
12 Heavy Landmine Push Press  (8 each side)
12  1- legged Alternating Box Squat Jumps
12 Bulgarian Split Squats w/ DB or KB (6 each side)
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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