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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

081518

8/14/2018

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Metcon (Rounds)
Death By Unbroken Strict Pull Up and Ring Dips
-Every min on the min you will complete on more strict pull up or ring dip than the previous round starting with one. When you fail to perform the proper amount of unbroken strict pull ups or dips in one minute that number of minutes is your score. We will be alternating between the two movements (1 PU, 2 Dips, 3 PU....)
We will scale with ring rows (equaling round number x 2) and push ups (equaling round number x 2).

Metcon (Rounds and Reps)
25 Min AMRAP

50m Prowler Push (95/45)
15 GHD SU
14/10 Cal Row

Class Divides Into Even Teams

The class will be split into two teams for the waterfall style AMRAP. Each team will be given two prowlers (one of each weight) and GHDs. The workout begins with an athlete on each sled. The two athletes on each team will complete their 50 Meter Prowler Push. Immediately following the Prowler, they will get on the GHD and perform 15 sit ups. After the sit ups, they will go right into a Calorie Row. Once a station opens up, the next two athletes from each team can begin. It is ok for athletes to lap other athletes, there is no specific order that has to be maintained. Individuals will count their rounds following the calorie row, with total rounds per team at the end of the 25 minutes being the score. The weight on the sled  should be something that athletes can move with consistently in order to keep things moving forward.

*Classes of 8 or less will move one at a time.
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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