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

041822

4/17/2022

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Picture
A. Back Squat
15-12-10-10-10

B. Functional Bodybuilding
4 Rounds
3 Front Squats
(5 seconds down and 5 seconds up) start @ 5/10 RPE and build
Super Set w/
12 Deadlifts (Building to a heavy load)

3 Rounds
12 Goblet Deficit Reverse Lunges
Super Set w/
6-8 Nordic Curls

3 Rounds
15 Calf Raise @ X3X1
15 Tib Raises

C. Metcon (Time)
(19:00 cap)
3 Rounds
200m Run
12 Bar Facing Burpees
12 Squat Clean Thruster (95/65 (Rx+115/75)
-  Rest 2:00 between sets -

SCALES
200M RUN
- 18/15 Cal Bike
- 250m Row

BAR FACING BURPEES
- Burpees over the bar
- Burpees
- Burpees to Bench

SQUAT CLEAN THRUSTER
- Scale wt
- Use DBs

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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