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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

020120

1/31/2020

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8am Gymnastics and Intro

9am Advanced

A. Weightlifting

Upper Body Superset 1
10 sets
3 Standing Strict Press for 3 reps at 80%
3 Strict Pull-Ups for (add weight if too easy)

Upper Body Superset 2
5 sets
10 Plate Front Raises for
10 BB Upright Rows (eccentric slower than concentric)

Upper Body Superset 3
3 Sets
15 Seated DB Power Cleans for 15 reps
15 BB or KB Shrugs

B. Metcon (Reps)
"Deep End"
4 Rounds:
1 Minute Calorie Row
1 Minute Power Cleans (135/95)
1 Minute Burpees
1 Minute Rest

C. Extra Credit
Post WOD - Cool down mile.


10am Community WOD 

A. Metcon (Reps)
5 Rounds (1 min work / 10 sec transition):

1 min Calorie Row
1 min Power Cleans (115/80)
1 min Burpee Box Jumps (24/20)
1 min GHD Sit Ups
4 min 600m Run & Rest
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013120

1/30/2020

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A. Warm-up
3 Snatch-Grip Romanian Deadlift 
3 Snatch High Pull from Below Knee
3 Muscle-Snatch
3 Snatch Push Press
3 Hang Power Snatch
3 Snatch from Below Knee

B. Snatch Balance Complex
4 Sets (On the 1:30)

1 Snatch Balance (Bar can come from the rack)
1 Pausing Overhead Squat (3 sec in the bottom)

Going on the...
 0:00 - 1:30 - 3:00 - 4:30

(Right into)

6 Sets (On the 6:00…)

1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

6:00 - 50% of 1RM Snatch
7:30 -  54% of 1RM Snatch
9:00 -  58% of 1RM Snatch
10:30 -  62% of 1RM Snatch
12:00 & 13:30 - 65-70% of 1RM Snatch

SCALED
4 Rounds (On the 1:30)

1 Hang Power Clean
1 Front Squat (3 sec in the bottom)

Going on the...
 0:00 - 1:30 - 3:00 - 4:30

(Right into)

6 Sets (On the 6:00…)

1 Hang Power Clean
1 Front Squat
1 Hang Squat Clean

6:00 - 50% of 1RM Clean
7:30 -  54% of 1RM Clean
9:00 -  58% of 1RM Clean
10:30 -  62% of 1RM Clean
12:00 & 13:30 - 65-70% of 1RM Clean
*You can focus on building instead as well.


FITNESS
15 min AMRAP

8 Snatch-Grip RDLs @ 4011
12/9 Cal Bike
16 Turkish Sit Ups w/ Plate (25/15)
20 Band Pull-Aparts @ 1010


C. Metcon (Rounds and Reps)
15 min AMRAP
30 Double Unders
(1 - 20 DU, 2- 20 sec to work on skill, 3- 50 Singles)
10 Toes to Bar
(1 - 5 , 2- Toes to space, 3- Knees to elbow, 4- 10 Hanging Knee Raises)
5 Hang Squat Snatches (135/95)
(1 - scale wt, 2- Hang Power Snatch + OHS, 3- HPS, 4- 10 DB Snatches)

Rx+
15 min AMRAP
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (155/105)

FITNESS
15 min AMRAP
60 Skiers
20 GHDs
10 Front Squats (95/65)
10 S2OH (95/65) *As strict as possible (Press/PP/PJ)


*You can substitute Cleans for any snatches.
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012920

1/28/2020

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A. Metcon (Reps)
"Buckle Up"

5 min AMRAP
200’ Walking Lunge (No Weight) - 8 lengths
50 AbMat Sit-ups
Max KB SDLHP (70/53)
(1-Scale wt)

Rest 5 Minutes

5 min AMRAP
100’ Double Dumbbell Hang Walking Lunge (50's/35's) - 4 lengths
50 AbMat Sit-ups
Max KB SDLHP (70/53)
(1-Scale wt)

Rest 5 Minutes

5 min AMRAP
200’ Walking Lunge (No Weight) - 8 lengths
50 AbMat Sit-ups
Max KB SDLHP (70/53)
(1-Scale wt)

B. Metcon (No Measure)
3 Rounds

Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
(1-Z- Press, 2- BB Strict Press)
Minute 3: 20 GHD Sit-ups
(1-Scale volume, 2- Wtd Ab Mat SU)
Minute 4: 30% Max Strict Handstand Push-ups
(1-Z- Press, 2- BB Strict Press)
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012820

1/27/2020

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A. Metcon (Time)
"Kobe"
*Partner WOD (Relay Style)

9 Rounds

8 Bench Press @ 70% of 1RM
24 Double Unders
(1- 18 sec tech, 2- 40 singles)
*1 Partner on max Cal Row or Bike  at all times.

B. Metcon (Rounds and Reps)
15 min AMRAP
Buy-In: 1 Mile Run

Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20) (Rx+ 30/24)
8 Pull Ups (Rx+ Chest to Bar Pull Ups)
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012720

1/26/2020

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A. Clean and Jerk Complex 
7 Rounds
On the 1:30
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster

Set 1: 50% of 1RM Clean and Jerk
Set 2: 55% of 1RM Clean and Jerk
Set 3: 60% of 1RM Clean and Jerk
Set 4: 65% of 1RM Clean and Jerk
Sets 5-7: 70% of 1RM Clean and Jerk

SCALED: Build to a heavy load
BEGINNER: Clean tech

FITNESS:
5 Rounds
1 - 20 KB SDLHP (70/53)
2 - :40 Max Ab Mat SU / Air Squats / Russian Twists / Push Ups / Flutter Kicks


B. Metcon (Time)
"Rack City"
For Time:
10 Power Cleans (155/105) (Rx+175/115)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

*Scaling weight - Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets

FITNESS
30 Russian KBS (70/53)
50 Air Squats
20 Goblet Squats
50 Air Squats
30 DB S2OH (35/25)
50 Air Squats
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012520

1/24/2020

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8am Gymnastics and Intro

9am Advanced

A. Skill
Hang Power Snatch Technique
5 Sets:
3 Hang Muscle Snatches
2 Pausing Snatch Grip Push Jerks

Technique Loads:
Set 1: 30% of 1RM Snatch
Set 2: 35%
Sets 3-5: 40%

B. Hang Power Snatch
5 Sets (on the 1:30)
30% Max Ring Muscle-ups OR Banded MU
3-3-2-2-1 Hang Power Snatches
​
C. Metcon (Rounds and Reps)
"Group Hug" (Team Version)
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Cal Bike or 10/7 Row Cal
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

10am Community WOD 

A. Metcon (Time)
"Get to the Choppa"

Teams of two will alternate as many rounds and reps as possible in 15 minutes of:

8 Hang Clean & Jerks (115/75)
8 Box Jump Overs (24/20)
16 DU or 25 Singles

(Then 3 min Rest)

3 Rounds

400m Run (Together)
40 Single Armed Thrusters (50/35)
30 Cal Row or Bike *One partner holding BB front rack
20 Toes to Bar / Knees to Elbow / Hanging knee raises

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012420

1/23/2020

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A. Front Squat
9 min EMOM

On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%
On the 3: 1 Front Squat @ 90%

On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%
On the 6: 1 Front Squat @ 93%

On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%
On the 9: 1 Front Squat @ 96%

Following Final Set, Until the 15 Minute Mark:
Build to a Heavy Single for the Day

SCALED: Build to a Heavy Single for the Day

FITNESS:
4 Rounds

1 min - 8 Goblet Squats + max Cal Bike
1 min - :45 max Ab Mat SU
1 min - 8 MB Box Squat Jumps + max mountain climbers
1 min - :45 side plank (alternate sides each round)

B. Metcon (Time)
150 MB ab mat SU (20/14) (Rx+ 25/20)
(1- 100, 2- Scale wt, 3- No MB)
30 Deadlifts (245/165) (Rx+ 315/255)
(1- 20, 2- Scale wt, 3- 50 KBDL)
45 Lateral Barbell Burpees
(1- 30)

FITNESS:

150 MB SU
60 KBDL (53/35)

3 Rounds
10 Burpees
10 Tuck Jumps
10 Reverse Lunges

C. Core
1 min - :45 Wall Sit
1 min - Max Bent Hollow Rocks or Bent Hollow Hold
1 min - :45 Wall Sit
1 min - Max Russian Twists w/ Plate
1 min - :45 Wall Sit
1 min - Reverse Sit Ups (Down slower than up)
1 min - :45 Wall Sit
1 min - Hollow flutter kicks
1 min - :45 Wall Sit
1 min - Plank Hold
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    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
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