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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

050222

5/1/2022

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Picture
A. Back Squat
15@ 50%
12@ 60%
10@ 70%
10@ 75%
10@ 80%

* You can go off of feel or percentages but you must get a spotter. No bailing.

B. Functional Bodybuilding
3 Rounds
10-12 Bulgarian Split Squats @ 30X1 (each leg)
super set w/
6-8 RDLs  @ 30X1

3 Rounds
12-15 Goblet 3/4 Cyclist Squat @ 30X1
super set w/
10-12
Banded Sumo Deadlifts

3 Rounds
15-20
Calf raises off of a 45lb plate @ 02X1
super se w/
20 MB Straight leg calf hops

C. Metcon (Reps)

4 Rounds

(1:00)
10 Deadlifts (185/125) (Rx+ 255 /175)
*Max DB Walking Lunges (35's / 25's)
(0:30)
REST

4 Rounds
(1:00)
10 Deadlifts (185/125) (Rx+ 255 /175)
*Max Wall Balls (20/14)

(0:30)
REST

4 Rounds
(1:00)
10 Deadlifts (185/125) (Rx+ 255 /175)
*Max Box Jumps (24/20)

(0:30)
REST

SCALES
DEADLIFTS
- Scale wt
- 15 KB DL

WALKING LUNGES
- scale wt
- body wt

WALL BALLS
- Scale wt
- MB Jump Squats

BOX JUMPS
- jump to a lower platform
​
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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