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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

083119

8/30/2019

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8am Gymnastics and Intro

9am Advanced

A. Metcon (Time)
21 Strict Presses (95/65)
15 Push Presses (135/95)
9 Push Jerks (175/125)
6 Split Jerks (215/145)

-Choose weights that you can complete within 2-3 sets during the workout
-By themselves, each of these movements are pretty manageable, but paired together the shoulder fatigue will likely play a big factor into how we break these up
-Breaking before you start to burn out or reach failure will allow you to rest less and come back strong for the next set
-To avoid this excess fatigue, it may be best to break up all movements into 2-3 sets:
Strict Presses: 12-9 or 8-7-6
Push Presses: 8-7 or 6-5-4
Push Jerks: 5-4 or 3-3-3
Split Jerks: 3-3 or 2-2-2


B. Metcon (Time)
(30 min Cap)

"Three Stooges" (Team Version)
Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15')
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

C. Core
3 Giant Sets:
21 Weighted Sit-Ups
21 V-Ups
*Rest as Needed Between Sets

10am Community WOD

A. Metcon (Time)
*Partner WOD (Split loads but run together)
35 min Cap

Round 1


100 DU
Run to wall
80 Wall Balls (20/14)
Run to wall
60 Box Jump Overs (24/20)
Run to wall
40 Push Press (115/80)
Run to wall
1 min plank (both partners)
Run to wall

Round 2

70 DU
200m Run
60 Wall Balls (20/14)
200m Run
40 Box Jump Overs (24/20)
200m Run
30 Push Press (115/80)
200m Run
45 sec hollow hold (both partners)
200m Run

Round 2

50 DU
400m Run
40 Wall Balls (20/14)
400m Run
30 Box Jump Overs (24/20)
400m Run
20 Push Press (115/80)
400m Run
50 Hollow Rocks (both partners)
400m Run
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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
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  • Community Stuff
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  • Private Policy
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