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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

020122

1/31/2022

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A. Bench Press
6RM, 6 @ 90%, 6+ @ 85%
*Loads should be heavier than last week.
** Superset w/ Supine Bent Over Rows

B. Metcon (Rounds and Reps)
6 Rounds (2:00 work / 1:00 rest)
20 Russian KBS (70/53)
*Max Push Up + Burpees = 2 reps

C. Functional Bodybuilding
4 Rounds
12-15 DB Hammer Curls
10 Barbell Curls
(0:30) Max Banded Curls

4 Rounds
12-15 DB Skull Crushers
12 Closed Grip Push Ups
(0:30) Max Banded Tri Ext
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013122

1/30/2022

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Happy Monday! Today we have some squatting and a MetCon, but after you can choose between Ring Muscle Up tech or more lower body work.

A. Back Squat
6RM, 6 @ 90%, 6+ @ 85%
*Loads should be heavier than last week.

B. Metcon (Rounds and Reps)
8 min AMRAP
80 Double Unders
8 Power Clean and Jerks (135/95) (155/105)


SCALED
DOUBLE UNDERS
- 50 DU
- 3 attempts
- 100 SIngles
- Line Hops

POWER CLEAN & JERKS
- 5 Power Cleans & Jerks
- 105/70
- DBs


C1. Functional Bodybuilding
5 Rounds
(0:20) Max KB Goblet Squats (70/53)
12 Straight leg DL @ 31X1

5 Rounds
(8L / 8R) Drop Lunges (70/53)
8 BB Good mornings

C2. Muscle Up Progression 
RING MU TECH

(1)Strict Ring MU -
1- False Grip (False grip PU on bar - False grip hold on rings )
2-False Grip Ring PU
3- Strict Ring MU (Push shoulder through ring "fast SU")

(2)Negative Ring MU-
1-Ring Support
First, start in a ring support position. While in that ring support your elbows should be fully extended and tucked in close to your body. Think about bringing your pinkies to your pockets and slightly turning your rings out so your thumbs are pointing away from your body.

2-The Dip
Next you will perform a negative ring dip. Slowly lower yourself to the bottom of your deep dip position. This should be slow and controlled with at least a 3-5 second count from the top of your dip to the bottom of your dip. Once you are in the deep dip position, hold for a second or two before working through the transition.

3-The Transition
Many people will have a hard time during this phase of the muscle-up progression at first. It takes a lot of control but mastering this piece will bring everything together. After your dip, you will keep your thumbs tucked nice and close to your chest. Start to slowly let your body slide back and out of that dip position. As you do so the big fight will be keeping the rings close to your chest and your elbows in a tight bent position.

4-Negative Pull-Up
At this point you will be in a chest-to-ring hanging position. Try to hold this for a minimum for 2-3 seconds before slowly lowering yourself away from the rings. Just like that eccentric dip that we performed earlier in the muscle-up progression, it should take you 3-5 seconds to lower yourself to a full hanging position.

(3)Ring Kip Swing
1- Small and TIGHT swings, 2- Beat Swing, 3-Hip to ring

(4)MU transition Drills
1-Feet on Floor Transition Drill
2-Calves on Foam Roller Transition Drill
3-Feet on Box Transition Drill
4-Calves on Box Transition Drill

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012922

1/28/2022

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8AM INTRO & OPEN GYM

9AM ADVANCED


A. Metcon (Time)
2 Sets
3 Rounds
10 Power Snatches (95/65) (Rx+ 115/80)
2 Wall Walk (Rx+ 50' HS Walk)
-Rest 5 minutes b/t sets-

SCALES

POWER SNATCHES
- Scale wt
- Hang Power Snatch
- DB Snatches

WALL WALK
- 1 Rep
- Go as high as you can
- Bear Crawl 50'
- 6 Walk out


B. Snatch
3 x 1 @ 7-8 RPE

C. Clean and Jerk
3 x 1 @ 7-8 RPE


10AM COMMUNITY WOD

A. Metcon (Rounds and Reps)
25 min AMRAP
*Partner WOD (Relay Style)

12/9 Cal Row
8 Back Squats (185/125) (Rx+225/155)
4 Devil Presses (50's/35's)

B. Metcon (Reps)
3 Rounds

(0:45) Single Arm DB BOR + DB Split Clean + SA Thruster (Right Arm)
(0:15) REST
(0:45) Russian Twists
(0:15) REST
(0:45) Single Arm DB BOR + DB Split Clean + SA Thruster (Left Arm)
(0:15) REST
(0:45) Dragon Flags / Toes to Rig (0:04 eccentric)
(0:15) REST

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012822

1/27/2022

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A. Metcon (Time)
100 double-unders
21 Hang Squat Cleans (115/75) (Rx+ 135/95)
21 Push Presses (115/75) (Rx+ 135/95)
100 double-unders
15 Hang Squat Cleans
15 Push Presses
100 double-unders
9 Hang Squat Cleans
9 Push Presses

SCALE
DOUBLE UNDERS
- 200 singles
- 100 PVC Pipe hops

HANG SQUAT CLEANS
- Scale wt
- All Hang Power Cleans + All Front Squats (15-12-9)
- Use DBs
- 21-15-9 Russian KBS + Goblet Squats

PUSH PRESS
- Scale wt
- Use DBs

B. Metcon (No Measure)

10 min AMRAP
1, 2, 3, 4, 5, 6, 7...
Strict Pull Ups
Push Ups / Dips
x4 Hollow Rocks

*Quality movement here.
**If you want to substitute a movement for another go for it.

C. Paused Front Squat
(5 x 3 (3 sec in the bottom))

5 sets of 3 Pause Front Squats at 6/10 OR LESS on the RPE Scale

* Rest as needed between sets *

*3 Second Pause in the bottom
**This should not exceed 65% of 1RM Front Squat
***Trend towards going too light and actually holding the pause over going too heavy. Perform the pause on all warm up sets as well.
​
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012822

1/27/2022

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Today's WOD will have either a metcon or bodybuilding  and mobility. You choose :-)

A1. Metcon (Rounds and Reps)
3 Rounds (0:45 work / 0:15 rest)
- Max Cal Row
- Max DB Single Arm Cross Body Crunches (Alt Hands every 8 reps)
- Russian KBS (Heavy)
- Landmine Wind Mills
- Rind Mountain Climbers / Body Saw
- Front Rack Hold (185/125)


A2. Functional Bodybuilding
Shoulder Press
8RM, 8 @ 90%, 8+ 85%

4 Rounds
8 - 10 Lateral Raises @ 30X1
15 Plate Front Raises

3 Rounds
8 - 10 Snatch Grip Presses @ 30X1
15 DB Upright Rows

3 Giant Sets
12 Bent Over Rear Flies @ 30X1
12 Bradford Press
* Banded Face Pulls (Max Effort for 0:30)

B. Mobility
*Coach led

UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side

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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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