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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

082720

8/26/2020

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Getting sweaty and working the metabolic conditioning in this optional active recovery piece.  With it being active recovery, let's keep the intensity low and the quality high. We're going to have the Tolleson Park workout at noon and 6pm. IF THERE IS RAIN WE WILL HAVE OUR NORMAL SCHEDULE AT THE GYM. CHECK OUR INSTAGRAM AND FACEBOOK PAGE FOR UPDATES!

Thursday's schedule is as follows:

5:30am - At Box
6:30am - At Box
7:30am - At Box
9:30am - At Box
Noon - At Tolleson Park
4:30pm - Open Gym at Box
5:30pm - Open Gym at Box
6:00pm - At Tolleson Park

A. Metcon (No Measure)
7 Rounds

1 min - Muscle Up Progression
1 min - Pistol Progression
1 min - Hand Stand PU Progression

MU PROGRESSION
1- Hollow / Arch
2- Kip Swing
3- Big Kip Swing
4-Toes to Bar
5- Hip to Bar
6-Muscle Up

PISTOL PROGRESSION
1- Air Squat
2- Narrow Air Squat w/ plate
3- Narrow Air Squat
4- Pistol to a bench
5- Pistol to MB w/ plate
6- Pistol to MB
7- Pistol

HANDSTAND PU
1- Z Press
2- Push Up
3- HSPU piking from the floor
4- HSPU eccentric piking from box
5- HSPU piking from box
6- HSPU eccentric from wall
7- HSPU from wall

At Home / Core

7 Rounds
1 min - Hollow Rocks
1 min - Strict Knees to Elbow
1 min - AMRAP - 5 Push Ups + 25' bear crawl


B. Mobility
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
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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