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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

041522

4/14/2022

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Picture
A. Metcon (Time)
(30 min Cap)
*Partner WOD

"Team Tron"
40 Power Snatch (115/80) (Rx+ 135/95)
30 Clean and Jerks (155/105) (Rx+ 185/125)
40 Burpee Pull Ups (Rx+ Muscle Ups)

SCALES
POWER SNATCH
- Scale wt (still heavy enough that "singles" are necessary)
- Double DB Power Snatches

CLEAN & JERK
- Scale wt (still heavy enough that "singles" are necessary)
- Heavy KB Sumo DL High Pulls(still heavy enough that "singles" are necessary)

BURPEE PULL UPS
- Burpee Toes to Bar or Knee raises
- Burpee tuck jumps

B. Metcon (Time)

*Partner WOD (Relay Style)

15 min Cap
8 - 400m Run

SCALES
- Run 1 min down and then turn around
- 500m Row
- 24/18 Cal Bike


C. Functional Bodybuilding
4 Rounds
(0:30) - Max Penguins
(0:10) - REST
(0:30) - Max L Sit / Hang
(0:10) - REST
(0:30) - Anti- extension Presses
(0:10) - REST
(0:30) - Knees to Elbow while planking on DBS
(0:10) - REST
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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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CrossFit EX Website and Content Copyright © 2019
  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions