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workout of the day

HOW TO APPROACH THE WORKOUT
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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

053020

5/29/2020

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8am Intro

9am Advanced

A. Metcon (Time)
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar

Directly Into…

2-4-6-8-10:
Strict Handstand Push-ups
:15 Second L-Sit

SUBS
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Rows

STRICT TOES TO BAR
Reduce Reps
Feet as High as Possible with Straight Legs
Toe Raises

STRICT HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups
Double Dumbbell Strict Press

L-SIT
Reduce Time
L-Sit Hanging From Pull-up Bar
10 Weighted Sit-ups


B. Metcon (Rounds and Reps)
Gymnastic Conditioning

6 min AMRAP
6 Double Dumbbell Box Step Overs (24/20)
6 Bar Muscle-ups

Dumbbells: 50's/35's

SUBS
BAR MUSCLE-UPS
Reduce Reps
Jumping Bar Muscle-ups (Jump Off Box)
Banded Bar Muscle-ups
12 Chest to Bar Pull-ups

B. Metcon (Time)
"Sand Bar"
6 Rounds (5:00)

8 Power Clean and Jerks (115/85)
400m Run
100m Wreck Bag Run (70/50)

SUBS
RUN
500 Meter Row
400 Meter Ski Erg
1k Bike Erg
25/18 Calorie Schwinn or Echo Bike
40/28 Calorie Schwinn Bike

WRECK BAG
Sandbag
Medicine Ball
Weighted Object
Farmers Carry
Sled Push


10am Community WOD 

A. Metcon (Reps)
2 Rounds

P1 Runs 400m
P2 - Max Reps of Movement
P1 - Max Reps of Movement
P2 Runs 400m

Cal Row
Shoulder to Overhead (115/75)
Pull Ups
GHD Sit Ups
Box Jump-Overs (24″/20″)
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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