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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

020118

1/31/2018

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Skill
3 Rounds

1 Min - Rope Climb Tech ( Butt to Standing, Rope Climb, Kipping Legless, Strict Legless)
1 Min - Kip tech ( hollow/arch, kip swing, kipping PU, toe to bar, chest to bar, Ring and/or bar MU)
1 Min - Handstand PU tech (Plank Position, Push Ups, Wall Walk, Handstand hold, HSPU)

* In this skill metcon the class will be divided into three groups based on the three stations. After the coach teaches the varying skills of each gymnastic movement start at the level that you have mastered and try to gradually move down the line.

Metcon (Rounds and Reps)
12 Min AMRAP

16 DB Snatches (scale the weight)
12 Knee to Elbow (1- 6 K2E, 2- Kipping Knee Raise)
8 Burpee over DB (1- Burpees)
6 Toe to Bar (1- 3 T2B, 2- 6 Toes to Space, 3- 6 K2E, 4- 6 Kipping Knee Raise)

Ladies DB weight: 0 - 35
Men DB weight: 35 - 50

Metcon (Reps)
4 Min AMRAP

*Max Strict Press (75/55) (Choose a lighter weight)
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013118

1/30/2018

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Metcon (Weight)
8 Min EMOM

(4 DL + 3 HC + 2 FS + 1 S2OH) @ 60% + of Clean 1RM

EX Lite

8 KBDL + 8 Russian KBS + 8 Goblet Squats 


Metcon (Time)
"Annie"

50-40-30-20-10  
Double-unders  
Sit-ups

SCALED

100-80-60-40-20  
Double-unders  
50-40-30-20-10
Sit-ups


 Accessory
3 Rounds

10 Romanian DL
Sub Maximal GHD SU
10 Paloff Presses (10 each side)
30 sec wtd plank
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013018

1/29/2018

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Strength
Bench Press
10RM, then 2 x 10 @ 85%

Metcon (Reps)
4 Rounds

4 min AMRAP

15 Med Ball Cleans (25/20) (Lighter Med Ball)
15 Pull Ups (1- 10 Pull Ups, 2 - 25 Ring Rows, 3 - 15 Jumping PU)
*Max Deficit Push Ups (1- Push Ups, 2 - Abbreviated Push Ups)

1 Min Rest

 Accessory
3 Rounds

12 KB Oblique taps (12 each side)
12 Hammer Curls (12 Right / 12 Left
15 Band Tri- Ext
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012918

1/28/2018

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Strength
Back Squat 

Rnd 1 (Start 5 - 10lbs heavier than last week)
88% for 2, rest then 73% for 6

Rnd 2 (TRY TO Add 5 - 10 lbs on the 2 and 6)
88% for 2, rest then 73% for 6

Rnd 3 (TRY TO Add 5 - 10 lbs on the 2 and 6)
88% for 2, rest then 73% for 6+

OR

EX Lite
Take at least 5 Rounds to build up to a 8RM

Metcon (Time)
3 Rounds

400m Run (1- 200m, 2- Run to wall)
30 American KBS (70/53) (1- 15 KBS, 2- 53/35)
30 Air Squats (15 AS)

 Accessory
3 Rounds

15 Wtd Sit Ups (W/ feet anchored)
30 secs Max Banded Good Mornings
25 Hollow Rocks
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012718

1/26/2018

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8am OLY and Intro

9am Advanced and Endurance


Strength
Back Squat 

63% for 8

73% for 5
83% for 3
90% for 1
85% for 3
75% for 5
65% for 8+

Bench Press 

63% for 8
73% for 5
83% for 3
90% for 1
85% for 3
75% for 5
65% for 8+

Metcon (Time)
*Partner  WOD

10 - 200m Sprints

10am Community WOD

Metcon (Rounds and Reps)
*Partner WOD

30 Min AMRAP

50 American KBS (70/53)
50 Med Ball SU (25/20)
50 DL (135/95)
50 Air Squat
50 Med Ball Cleans (25/20)
50 Push Ups
50 Burpee Over the Bar

*One partner work on load and one partner run 200m.
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012618

1/25/2018

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WARM UP
Burgener Warm-up

1. Down and "Finish" (DL to Triple Extensions)
2. Elbows High and Outside
3. Muscle Snatch
4. Test OHS depth

5. Snatch Lands at (Power Snatch, Deeper Power Snatch, and OHS Depth)
6. Snatch Drops

MetCon (Reps)
Snatch me if you can

5 Min AMRAP
Squat Snatches (155/105)
Scaling for Weight (1-115/75, 2-75/45)
Scaling for Skill (1- Power Snatch)


Metcon (Rounds and Reps)
CFEX Open Test
15 Min AMRAP

25 Wallballs (25/20) (1-15 WB, 2-20/14)
25 Double Unders (1-12 DU, 2-50 Singles)
20 Box Jumps (24/20) (1-10 BJ, 2-Step Ups)
20 Toes to Bar (1-10 t2b , 2-Toes high as possible, Knee 2 Elbow, Knees 2 Chest)
15 Chest to Bar Pull-ups (1- 7 C2B, 2- 15 Pull Ups, 15 Banded PU, 30 Ring Rows, 30 Jumping PU)
15 Burpees (7 Burpees)
10 Cleans (145/100) (1- 5 Cleans, 2-115/75, 3-75/45)
10 Jerks (145/100) (1- 5 Jerks, 2-115/75, 3-75/45)
5 Bar or Ring Muscle-ups (1- 2 MU, 2-10 Push Ups)
5 Hand Stand Push Ups (1- 2 HSPU, 2-10 Kipps)

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012518

1/24/2018

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Metcon (Time)
4 Rounds

800m Run (400m)
50 Sit Ups (25/20) (1/ 30 sit ups, 2/ No weight)

 Accessory
3 Rounds

10 Bent Over Rows
10 Band Pull A parts
10 Band Pull Downs (Arms Straight)

3 Rounds

45 sec Max Banded Good mornings
Max Rep GHD SU
30 sec max weighted plank (must maintain hollow position)
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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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