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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

051019

5/9/2019

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A. Metcon (Rounds and Reps)
20 min AMRAP
*Partner WOD (Relay Style)

8 Bench Press @ 60% of 1RM (Choose wt)
12 GHD SU (16 Ab Mat SU w/ MB)
16 DU (32 singles)

FITNESS

12 DB Bench Presses
16 Bicycle Sit Ups
20 Skiers (3 - 45's) (L + R = 1)

B. Metcon (No Measure)
2 Rounds
8 - 12 Strict Dips
30 sec heel taps in sit up position
8 - 12 DB/KB Single Arm Bent Over Row
15 Left / 15 Right Oblique Crunches

Then...

2 Rounds
30 sec Max Jumping Pull Ups w/ 2 sec eccentric (use rings or bar)
Rest 30 sec
30 sec Max Jumping Dips w/ 2 sec eccentric (use rings or bar)
Rest 30 sec

Then...

Build to 70 Alternating Banded Bicep Curls (Non-active arm in static hold at 90 degrees)
Build to 70 Alternating Banded Triceps Ext (Non-active arm in static hold at 90 degrees)
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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