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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

040119

3/31/2019

1 Comment

 
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A. Metcon (Weight)
12 Min EMOM
1 Squat Clean + 3 Front Squats
*Build over the 12 rounds

SCALED

12 Min EMOM
4 KB SDLHP + 8 Goblet Squats

B. Metcon (Reps)
5 Rounds

(In a 3:00)
15 Push Press (115/80) (1- 10 PP, 2- 75/55)
200m Sprint
*Max Russian KBS (70/53) (53/35)

(1:00)
Rest

C. Core
3 Rounds

1 min Max Plank hold
1 min Max Supermen
1 Comment

032919

3/28/2019

0 Comments

 
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A. Metcon (Reps)
(0:00 - 6:00)

600m Run
Then AMRAP
25 DU (1- 13 S-S-D, 2- 50 singles)
9 Squat Cleans (135/95 OR 50% of 1RM) (1- Power Clean + FS, 2- Power Clean or Hang Power )

(6:00 - 9:00)
Rest

(9:00 - 15:00)
400m Run
Then AMRAP
25 DU (1- 13 S-S-D, 2- 50 singles)
6 Squat Cleans (155/105 OR 60% of 1RM) (1- Power Clean + FS, 2- Power Clean or Hang Power )

(15:00 - 18:00)
Rest

(18:00 - 24:00)
200m Run
Then AMRAP
25 DU (1- 13 S-S-D, 2- 50 singles)
3 Squat Cleans (185/105 OR 70% of 1RM) (1- Power Clean + FS, 2- Power Clean or Hang Power )

B. Metcon (Reps)
8 Rounds

:20 Max Strict Press @ 50% of 1RM
:10 Rest
:20 Max Traditional Ab Mat SU w/ hand on shoulders (elbows to knees)
:10 Rest
0 Comments

032819

3/27/2019

0 Comments

 
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A. MetCon (Time)
1-Mile Run

B. Metcon (No Measure)
16 Min EMOM (4 Rounds)

Min 1: 30 sec HS Hold
Min 2: 30 sec ring support / ring support from plank position / plank hold
Min 3: 30 sec Hollow Rocks
Min 4: 30 Sorensen hold on GHD / Superman hold

Rx+ = 45 sec

Metcon (No Measure)
3 Rounds

3 Strict Pull Ups (eccentric as slow as possible) (3 Flexed Arm Hang w/ 3+ sec eccentric + 3 Banded PU)
"360" Plank (30 sec each position) (1- 15 sec each, 2 - Go off of knee)
7 Strict T2B  (1- Strict K2E, 2- 7 Straight Arm Banded Pull Down)
12 Banded Tri Ext
0 Comments

032719

3/26/2019

0 Comments

 
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A. Sumo Deadlift
4x10 to build to a heavy load)

B. Metcon (Reps)
3 Rounds
(1 min work / 15 sec transition)

2 Rope Climbs (Rx+ Legless) (1- 3 Laying to standing)
20 GHD SU (Rx+ MB)  (1- 20 MBSU, 2- 20 Ab Mat SU)
Sled Push (3-45's, 2-45's)  (1- Reduce weight)
*Max Front Squats (115/75) (Rx+ 155/105)  (1- 95/65, 2- Goblet Squat)

C. Accessory
3 Rounds
20 (each leg) Skater Squats
10 (each lunge) Goblet Walking lunges
0 Comments

032619

3/25/2019

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A. Bench Press
3 x 5 @ 75% + (up to 10lbs more than last week)
Then, 2 x 8-12 @ 65%

FITNESS
12 - 1 Push Ups
1 - 12 Ring Rows


B. Gymnastics
Knee to Elbow / Toe to bar tech

C. Metcon (Time)

22-18-14-10
DB Snatches (50/35) (1- Scale wt, 2- Hang DB Snatch)
Knee to Elbow (1- Hanging knee raise, 2- Leg and hp raise) 
Single Arm Front Rack Lunges (1- Scale wt, 2- Body wt)
0 Comments

032519

3/24/2019

0 Comments

 
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PERFORMANCE
A. Power Clean
3 x 3 Building to a heavy load

B. Back Squat
3x6

*Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).  70% of 1RM was used the first week.

C. Metcon (Time)
3 Rounds

400m Run (1-300m, 2- 200m)
25 Deadlifts (135/95) (Rx+ 185/125)  (1-15 DL, 2- 95/65)
15 Burpees Over Bar  (1-10 BOB, 2- 15 Burpees)

FITNESS
A. 8 Rounds
0:20 Max Russian KBS
0:10 Rest
0:20 4 Squats w/ plate (w/ 3 sec at bottom)

 B.  Back Squat
Build to a 10RM
 
C. Metcon (Time)
3 Rounds
400m Run
25 KBDL (70/53)
15 Burpee tuck ups

20 MIN CAP
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032319

3/22/2019

0 Comments

 
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8am OLY and Intro

9am Advanced

A. Clean (8 sets)
2 reps @ 60%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 90+%
1 rep @ 90+%

B. Metcon (Time)
4 Rounds

400m Run
5 Power Cleans @ 65% of your heaviest Clean
10 Ring Dips (as strict as possible)
15 Box Jump Overs (24/20)

Extra Credit
3 Rounds

12 -15 DB Hammer Curls
12 - 15 Tri Extensions
Max Flex Armed Hang (Chin Up Position)
Max Tri Push Ups



10am Community WOD

Metcon (Time)
800m Run
80 MB Sit Ups (25/20)
8000m Run
60 Russian KBS (70/53)
8000m Run
40 Reverse Sit Ups
8000m Run
20 Box Jumps (30/24)

Core
Coaches Choice
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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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