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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

052019

5/19/2019

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A. Back Squat
3 x 6 @ 75% (Last round 6+)
Scaled -  Build to a 6RM

FITNESS
10 min EMOM
10 Back Squats (95-135/ 65 - 95)

B. Metcon (Rounds and Reps)
Every minute, on the minute, for 21 minutes (7 Rounds):
Minute 1: 30 Double Unders + Toes to Bar (Int & Rx 6, Rx+ 8) (50 singles + 8 Incline Reverse SU)
Minute 2: 30 Double Unders + HSPU (Int 4, Rx 6, Rx+ 8) (50 singles + 8 Piked HS or Z Press)
Minute 3: Calorie Row (Int 12/6, Rx 15/9, Rx+ 18/12)

*Your score is the last minute that you complete your rounds as prescribed the the reps in the incomplete round.

FITNESS
Every minute, on the minute, for 21 minutes (7 Rounds):
Minute 1: 50 Skiers + 16 Russian Twists (15/10)
Minute 2: 50 Skiers + 10 DB Push Press
Minute 3: Calorie Row (Int 12/6, Rx 15/9, Rx+ 18/12)

*Your score is the last minute that you complete your rounds as prescribed the the reps in the incomplete round.
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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