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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

103018

10/29/2018

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PERFORMANCE
A. Push Press
15 mins to find 5RM, then 90% for 2 x 5 


FITNESS
A. Metcon (No Measure)
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Strict Toes to Bar (Or knee to elbow) x 6-10 reps @ 2110
Rest 45 seconds


PERFORMANCE & FITNESS
B. Metcon (Rounds and Reps)

6 Min AMRAP
1, 2, 3, 4, 5, 6, 7.......
Ring Dips
C2B Pull Ups
(2 Min Rest)
*Pick up where you left off
6 Min AMRAP
1, 2, 3, 4, 5, 6, 7.......
Push Ups
Pull Ups

SCALED

6 Min AMRAP
1, 2, 3, 4, 5, 6, 7.......
Jumping Dips @ 20X1
Flexed arm hang (2 sec at top, 2 sec eccentric)
(2 Min Rest)
*Pick up where you left off
6 Min AMRAP
1, 2, 3, 4, 5, 6, 7.......
Push Ups (from knee if necessary)
Ring Rows


EXTRA CREDIT
3 Rounds

20 Hollow Rocks
20 sec superman hold
15 Oblique Crunches (Left)
15 Oblique Crunches (Right)
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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