CrossFit EX
  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
    • Running Plan
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions
Who's ready?

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

082619

8/25/2019

0 Comments

 
Picture
A. Metcon (Weight)
Alternating On the Minute x 12
(6 Rounds):
3 Front Squat (72% of 3 Rep Max Back Squat)
6 Back Squats

SCALED - Go off of feel or BS tech

FITNESS
Alternating On the Minute x 12 (6 Rounds):
*Going Heavier than last week
8 Back Squats (Light - Moderate wt)
12 Deadlifts (Light - Moderate wt)

B. Metcon (No Measure)

HSPU CONDITIONING
5 (2 min sets):
50' Single Dumbbell Overhead Walking Lunge (50/35)
(1- Lighter Weight, 2 - Double Dumbbell Front Rack Walking Lunge)
Max Strict Handstand Push-ups in Time Remaining
(1- HSPU Piked off of box or floor, 2 - Double Dumbbell DB Strict Press)

FITNESS
5 (2 min sets)

In 1:30 -
8 Strict High Pulls
8 Strict Press
* Max Singles or DU

C. Metcon (Time)
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swings (70/53)(Rx+ American KBS)
(1- Scale wt)
Thrusters (75/55) (Rx+ 95/65)
(1- Scale wt)

*STRATEGY
With a higher number of reps, all finishing overhead, it will be helpful to have a break-up strategy established early
As the saying goes, "break because you planned too, not because you have to"
There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined
Let's start smart on the 2 big sets and finish strong on the 3 smaller sets
Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half
Once you get to the sets of 15-12-9, see if you can complete those with 1 quick break max
Below are some possible break-up options:

Sets of 21
2 Sets: 12-9
3 Sets:

Sets of 18
2 Sets: 9-9
3 Sets:

Sets of 15
2 Sets: 8-7
3 Sets: 6-5-4

Sets of 12
2 Sets: 7-5

Sets of 9
2 Sets: 5-4

D. Post-WOD Mobility
Bully Shoulder Stretch: 1 Minutes Each Side
Child's Pose on Bench: 2 Minutes
Couch Stretch: 1 Minute Each Side
0 Comments



Leave a Reply.

    Picture

    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!

    Picture

    Archives

    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015

    Categories

    All

    RSS Feed

CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit EX Website and Content Copyright © 2019
  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
    • Running Plan
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions