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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

050119

4/30/2019

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A. Bullet Proof Knees
2 Rounds (1 min / 15 sec transition)

Jane Fondas (30 sec each side)
Single Leg Glute Bridge (30 sec each side)
Lateral Monster Walks
Single Leg DL (30 sec each side)
Deficit Calf Raises @30X1

B. Bullet Proof Shoulders
2 Rounds (1 min / 15 sec transition)

Banded Internal / Ext Rotation (30 sec each side)
Forward taps from plank
Tempo BB Z - Press @ 51X5
Bent Over Trapezius Fly (5 sec rest btw reps)
Scapula Setting

C. Metcon (Time)
(20 min cap)
800m Run (1- 600m, 2- 400m)
30 Power Cleans (185/125) (Rx+ 225/155) (1- 20 PC, 2- 155/105, 3- Scale Wt)
800m Run (1- 600m, 2- 400m)

FITNESS

800m Run
 (1- 600m, 2- 400m)
30 DB Clean & Jerks
800m Run (1- 600m, 2- 400m)

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043019

4/29/2019

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A. Bench Press 
12 @ 40% (+ up to 10lbs from last week)
10 @ 50% (+ up to 10lbs from last week)
8 @ 60% (+ up to 10lbs from last week)
6 @ 70% (+ up to 10lbs from last week)
4 @ 80% (+ up to 10lbs from last week)
2 @ 90% (+ up to 10lbs from last week)

SCALED
Find a 6RM


FITNESS
8 Rounds
0:20 Max DB Bench Press
0:10 Rest
0:20 Max BB Bent Over Row
0:10 Rest

B. Metcon (Reps)
4 Rounds (1 min / 10 sec transition)

Push Press (115/80) (1-95/65, 2-75/55)
Cal Row
Box Jump Overs (30/24) (1-24/20, 2-Step Overs)
GHD SU (ab mat su)
10m Shuttle Sprints
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042919

4/28/2019

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A. Back Squat 
12 @ 40% (+ up to 10lbs from last week)
10 @ 50% (+ up to 10lbs from last week)
8 @ 60% (+ up to 10lbs from last week)
6 @ 70% (+ up to 10lbs from last week)
4 @ 80% (+ up to 10lbs from last week)
2 @ 90% (+ up to 10lbs from last week)

SCALED
Build to a 6 rep max

FITNESS
4 Rounds

Round 1 - Max DB Step Ups (Farms Carry Hold)
Round 2 - Max Russian KBS (53/35)
Round 3 - Max Goblet Squats
Round 4 - Rest

B. Metcon (Rounds and Reps)
(0:00 - 9:00)
50 OH Lunges w/ plate (25/15) (1- Scale wt, 2- Prisoner Lunges)
Then...
AMRAP
12 Deadlifts (185/125) (1- Scale Volume, 2- 135/95, 3- KBDL)
16 Air Squats
20 Med Ball SU (Overhead) (25/20) (1- Scale wt, 2- No wt)

(9:00 - 12:00)
Rest

(12:00 - Finish)
3 Rounds
400m Sprint (1- 300m sprint, 200m Sprint)
12 Toe to Bar (1- Two attempts, 2- Knee to elbow, 3- Leg and Hip Raises)
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042719

4/26/2019

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8am OLY and Intro

9am Advanced

Metcon (Time)
P1 - Run 800m
P2 - Row 500m + 7 Rope Climbs + 9 Clean & Jerks (135/95)
P1 - Row 500m + 7 Rope Climbs + 9 Clean & Jerks (135/95)
P2 - Run 800m

(Rest 3 mins)

P1 - Run 800m
P2 - Row 500m + 5 Rope Climbs  + 15 Clean & Jerks (135/95)
P1 - Row 500m + 5 Rope Climbs  + 15 Clean & Jerks (135/95)
P2 - Run 800m

(Rest 3 mins)

P1 - Run 800m
P2 - Row 500m + 3 Rope Climbs  + 21 Clean & Jerks (135/95)
P1 - Row 500m + 3 Rope Climbs  + 21 Clean & Jerks (135/95)
P2 - Run 800m

*Partners will switch movements when both are finished with their tasks.
Rx+ (155 /105)

Gymnastics
Handstand walk skill work


10am Community WOD

Metcon (Time)
*3 Partner WOD

P1 - 800m Run

P2 & P3
AMRAP
(Relay Style)

8 Bench Press @ 70% of 1RM
12 GHD SU
14/11 Cal Row

*Everyone must run twice.

Core

Coaches Choice
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042619

4/25/2019

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A. Shoulder Press 
12 @ 40%
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
*If you don't have your percentages go off of feel.

B. Metcon (Time)
5 Rounds
6 Goblet Squats (70/53)
8 Russian KBS
12 SDLHP

3 Rounds
20 Dumb Bell Snatches (50/35)
30 Wall Balls (25/20)
40 DU

1 Round
400m Suit Case Carry (70/53) *Use KB or DB

Scaled = reduce weight on movements
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042519

4/24/2019

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A.  Core Strength
(30 sec work / 30 sec to transition)

3 Rounds
Hollow Rocks w/ 10lb plate if appropriate
Arch Rocks w/ 10lb plate if appropriate
Sliding Pike Ups from Rower
Banded RDL's @ 33X1
Feet Elevated Front Leaning Rest
GHD Sorenson Hold w/ PVC Pipe

B. Kipping / MU Skills
Hollow Body to Hip Ext in bench elevated face up plank
From the bar: Hollow and arch w/ BB assist
Banded Straight arm (pull downs / pull overs / pull backs)
Assisted Hip to Bar
Banded Baby Carriage
Transition work

C. Mobility
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042419

4/23/2019

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A. Metcon (Rounds and Reps)
20 min AMRAP
*Partner WOD
6 Power Cleans (185/125 or  75% of heaviest clean) (Rx+ 225/155) (1- Light weight, 2- Hang Power Cleans, 3- 12 Russian KB per person)
24 Inclined reverse sit ups (1- 12 Leg and hip raises)
2 Sprint to wall and back

FITNESS (Per Person)

12 KB SDLHP
12 Leg and Hip Raises
Sprint to wall and back



B. Metcon (No Measure)
5 Rounds

1 min AMRAP- 6 Hollow Rocks, 6 Tuck Ups, 6 Tradition SU
1 min  Max Single Leg Box Step Ups w/ knee raise and med ball (switch at 30 sec)
1 min Max DU/TU tech work
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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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