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Who's ready?

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

05/01/20

4/30/2020

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A. Metcon (Reps)
8 Rounds

2 min - 200m Run
1 min - Max Power Cleans (You choose wt)

Home WOD and Scaled Option
8 Rounds

2 min - 200m Run
1 min - Max Power Cleans

B. Metcon (Reps)
10 Rounds
*Max S2OH w/ bar from first metcon

0:20 work
0:10 rest

Home WOD and Scaled Option
10 Rounds
*Max Single arm Devil press

0:20 work
0:10 rest
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043020

4/29/2020

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A. Metcon (Time)
"Frantic 5"
21- 9 -18- 12-15
Burpees
Alt DB Snatches

*400m Run between each round

B. Core
50-40-30-20-10:
Hollow Rocks

After Each Set:
20 Dumbbell Rows From Push-up Position (10/Side)
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042920

4/28/2020

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A. Push-ups
4 min
Find Max Unbroken Push Ups + Max Push Ups

B. Metcon (Reps)
5 Rounds

(3:00)
20 Lateral Squat Jumps
20 DB Shoulder to Overhead
*Max MB Broad Jumps

(1:00)
Rest

C.  Accessory
6 Rounds
1st Minute: 6 Tempo Split Squats (Left)
2nd Minute: 6 Tempo Split Squats (Right)

Tempo: 4 Seconds Down, Fast Up

(NO EQUIPMENT OPTION)

A. Push-ups 
4 min 
Find Max Unbroken Push Ups + Max Push Ups

B. Metcon (Reps)
5 Rounds

(3:00)
20 Lateral Squat Jumps
12 Push Ups w/ chair taps
*Max MB Broad Jumps

(1:00)
Rest

C.  Accessory
6 Rounds
1st Minute: 6 Tempo Split Squats (Left)
2nd Minute: 6 Tempo Split Squats (Right)

Tempo: 4 Seconds Down, Fast Up
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042920

4/28/2020

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A. Metcon (Rounds and Reps)
10 min AMRAP

200m Run / 100 toe taps / Sprints 30 secs down
20 Russian KBS
40 DU / 80 singles / 80 line hops

(Directly into)

10 min AMRAP

200m Run / 100 toe taps / Sprints 30 secs down
20 Leg and hip raises
40 DU / 80 singles / 80 line hops

B. Core
2 Rounds

50 Med Ball SU
30 Hollow Rocks
10 Reverse Sit Ups

(NO EQUIPMENT OPTION)

A. Metcon (Rounds and Reps)
10 min AMRAP

200m Run / 100 toe taps / Sprints 30 secs down
20 Froggers
40 DU / 80 singles / 80 line hops

(Directly into)

10 min AMRAP

200m Run / 100 toe taps / Sprints 30 secs down
20 Leg and hip raises
40 DU / 80 singles / 80 line hops

B. Core
2 Rounds

50 Med Ball SU
30 Hollow Rocks
10 Reverse Sit Ups
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042720

4/26/2020

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**WE WILL NEED TWO FOOD CANS (OF THE SAME SIZE) FOR THE AUXILIARY WORK

A. Metcon (No Measure)

(0:00 - 15:00)
50 Tabata Push Ups
50 Hollow Rocks

Then AMRAP...

5, 10, 15, 20, 25, 30...
Burpees
Air Squats
DB Snatches

(15:00 - 17:00)
REST

(17 - Finish)

5 Rounds
40 Wtd Flutter Kicks
30 Single Arm Bent Over Rows
20 MB Reverse Lunges

B. Auxiliary Work

8 Rounds

0:20 Full Can Rotator Cuff Exercise
0:10 Rest
0:20 Seated External Rotation and Press
0:10 Rest

NO EQUIPMENT VERSION

A. Metcon (No Measure)
(0:00 - 15:00)
50 Tabata Push Ups
50 Hollow Rocks

Then AMRAP...

5, 10, 15, 20, 25, 30...
Burpees
Air Squats
Squat Jacks
(15:00 - 17:00)
REST

(17 - Finish)

5 Rounds
40 Wtd Flutter Kicks
30 Supermen with Hands by or behind your head
20 Jumping Lunges

B. Auxiliary Work
8 Rounds

0:20 Full Can Rotator Cuff Exercise
0:10 Rest
0:20 Seated External Rotation and Press
0:10 Rest

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042520

4/24/2020

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A. Metcon (Reps)
Tabata burpees
Tabata Med Ball SU
Tabata kettlebell/dumbbell swings
Tabata burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.

B. Metcon (Time)
*Partner WOD (Relay style)

10 - 400m Run / 500m Row / 200 toe taps
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042420

4/23/2020

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A. Metcon (Reps)
5 Rounds
(4:00)
12 Burpee Tuck Jumps
200m Sprint (30 sec down)
*Max Single Arm DB Thrusters

(1:00)
Rest

"No Equipment Option"
5 Rounds
(4:00)
12 Burpee Tuck Jumps
200m Sprint (30 sec down)
*AMRAP 3, 4, 5, 6..... (Push Ups, Sit Ups, Air Squats)

(1:00)
Rest



B. Core
5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
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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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