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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

062420

6/23/2020

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A. Metcon (Time)
"Master of your Domain"

[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65, Rx+115/85)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65, Rx+115/85)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65, Rx+115/85)

At Home
[On the 0:00]
1 Round:
30 Lateral DB Burpees
30 DB Power Clean and Jerks

[On the 5:00]
2 Rounds:
15 Lateral DB Burpees
15 DB Power Clean and Jerks

[On the 10:00]
3 Rounds:
10 Lateral DB Burpees
10 DB Power Clean and Jerks


B. Metcon (No Measure)
5 Rounds (3:00)
-2 Legless Rope Climbs, 10 Strict C2B Pull-ups, or 15 Strict Pull-ups
-7-6-5-4-3 Power Cleans (You Choose wt)

At Home
5 Rounds (3:00)
1 min max DB Bent Over Row
1 min max DB Power Cleans


C. Metcon (No Measure)
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk

*After Each Set: 20 Second L-Sit or 45 sec Hollow Hold

3 variations of pressing movements paired with a midline movement.  Taking the bar out of a rack, choose weights for your presses that allow you to complete each set unbroken.  You can increase in weight with each set or stay at the same weight across. After each set (9 times) hold for a 20 second L-Sit.  This should be a duration that ideally allows you to hold for unbroken.

At Home
4 Rounds
:20 max DB Press / :10 rest
:20 max DB Push Press / :10 rest
:20 max DB Push Jerk / :10 rest

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    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