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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

060120

5/31/2020

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A. Stamina Squats 
7 Rounds (1:30)

2 Front Squat
4 Back Squats

Barbell Loaded at 69% 1RM Front Squat

At Home

7 Rounds (1:30)
12 Reverse Lunges
8 Goblet Squats
4 Jump Squats

B. Metcon (No Measure)
4 Rounds

8 RDLs @ 51X1 @ metcon weight
10 Wtd Reverse Lunges (Each leg)

At Home

8 KB or DB RDLs @ 51X1
10 Wtd Reverse Lunges (Each leg)

C, Metcon (Rounds and Reps)

"Base Camp"

15 min AMRAP
1 Round of "Strict Cindy"
1 Power Clean and Jerk (135/95)
1 Round of "Strict Cindy"
2 Power Clean and Jerk (135/95)
1 Round of "Strict Cindy"
3 Power Clean and Jerk (135/95)
…
Add (1) Dumbbell Power Clean and Jerk Per Round

Rx+ (155/105)

At Home

15 min AMRAP
1 Round of 10 Push Ups, 15 Air Squats, 20 Sit Ups
1 Single Arm Dumbbell Power Clean and Jerk (each arm)
1 Round of 10 Push Ups, 15 Air Squats, 20 Sit Ups
2 Single Arm Dumbbell Power Clean and Jerk (each arm)
1 Round of 10 Push Ups, 15 Air Squats, 20 Sit Ups
3 Single Arm Dumbbell Power Clean and Jerk (each arm)
...
Add (1) Single Arm Dumbbell Power Clean and Jerk (each arm) Per Round

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053020

5/29/2020

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8am Intro

9am Advanced

A. Metcon (Time)
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar

Directly Into…

2-4-6-8-10:
Strict Handstand Push-ups
:15 Second L-Sit

SUBS
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Rows

STRICT TOES TO BAR
Reduce Reps
Feet as High as Possible with Straight Legs
Toe Raises

STRICT HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups
Double Dumbbell Strict Press

L-SIT
Reduce Time
L-Sit Hanging From Pull-up Bar
10 Weighted Sit-ups


B. Metcon (Rounds and Reps)
Gymnastic Conditioning

6 min AMRAP
6 Double Dumbbell Box Step Overs (24/20)
6 Bar Muscle-ups

Dumbbells: 50's/35's

SUBS
BAR MUSCLE-UPS
Reduce Reps
Jumping Bar Muscle-ups (Jump Off Box)
Banded Bar Muscle-ups
12 Chest to Bar Pull-ups

B. Metcon (Time)
"Sand Bar"
6 Rounds (5:00)

8 Power Clean and Jerks (115/85)
400m Run
100m Wreck Bag Run (70/50)

SUBS
RUN
500 Meter Row
400 Meter Ski Erg
1k Bike Erg
25/18 Calorie Schwinn or Echo Bike
40/28 Calorie Schwinn Bike

WRECK BAG
Sandbag
Medicine Ball
Weighted Object
Farmers Carry
Sled Push


10am Community WOD 

A. Metcon (Reps)
2 Rounds

P1 Runs 400m
P2 - Max Reps of Movement
P1 - Max Reps of Movement
P2 Runs 400m

Cal Row
Shoulder to Overhead (115/75)
Pull Ups
GHD Sit Ups
Box Jump-Overs (24″/20″)
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052920

5/28/2020

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A. Back Squat
10 min EMOM : 2 Squats @ 60% (3 sec in bottom)

At Home
10 min EMOM: 6 Goblet Squats w/ 4 sec in bottom


B. Clean and Jerk (Progressions at 70% of 1RM)
Minute 1: 1 Squat Clean & Jerk
Minute 2: 2 Squat Clean & Jerks
Minute 3: 3 Squat Clean & Jerks
Minute 4: Rest
Minute 5: 2 Squat Clean & Jerks
Minute 6: 3 Squat Clean & Jerks
Minute 7: 4 Squat Clean & Jerks
Minute 8: Rest
Minute 9: 3 Squat Clean & Jerks
Minute 10: 4 Squat Clean & Jerks
Minute 11: 5 Squat Clean & Jerks

SUBS
Scale weight as needed
Hang Power Clean and Push Press


At Home
6 Rounds (1:30)
DB Hang Cleans (Each Arm}
Front Squats (Each Arm)
S2OH (Each Arm)

Set 1: 4
Set 2: 4
Set 3: 5
Set 4: 5
Set 5: 6
Set 6: 6

C. Metcon (Time)
"eHarmony"

30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

On the Minute: 5 Burpees
Barbell: (75/55) Rx+(95/65)

At Home
"eHarmony"

30 Single Arm DB Sumo Deadlift High Pulls
30 DB Front Squats
30 SA Hang Squat Cleans
30 DB Power Snatches
30 SA DB Overhead Squat

On the Minute: 5 Burpees

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052820

5/27/2020

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A. Metcon (No Measure)
*From the start of class you have 35 mins to get this done

5 Rounds
5-10 Dips (Jumping Dips w/ 3 sec eccentric)
10 BB Bent Over Rows

3 Rounds
*10+  Alt Grip Bench Press (95, 135, 185 / 65, 95, 125)
5+ Strict PU (Ad wt if more than 5), 10+ Ring Rows

5 Rounds
8 DB Tricep Extensions (15-30 Sec Rest between Sets)
10 DB or KB Upright Rows 5 x 10
6 Ab Rollouts

At Home 
20 min AMRAP

400m Run or (1 min in one direction and then turn around)
30 Jumping Jacks
20 Sit Ups
10 Reverse Lunges
​

B. Mobility
Upper Body:
1. Roll Lats: 1 Minute each side
2. Puppy Pose: 1 Minute
3. Shoulder to Floor: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split (Frog stretch): 1 Minute
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052720

5/26/2020

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A. Metcon (Weight)
CLEAN PULL COMPLEX
5 Rounds (1:30)
1 Pausing Clean Deadlift
1 Tempo Clean Pull
1 Clean Pull

Set 1: 72% of 1RM Clean and Jerk
Set 2: 77% of 1RM Clean and Jerk
Set 3-5: 82% of 1RM Clean and Jerk

STIMULUS
This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean
Rounds take place every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00)
These percentages are based off your 1RM Clean and Jerk
The three movements are to be performed as follows:
Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position
Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees
Clean Pull: Normal Clean Pull with No Tempo


SCALED
Clean Tech


At Home & Fitness

8 min EMOM
Hang Squat Clean and Jerk
* Start w/ one rep and increase by one rep every min on the min.


B. Squat Clean (5 min EMOM)
We'll work on barbell cycling by completing 5 unbroken squat cleans on the minute for 5 rounds.  After finishing each set, rest until the top of the next minute.  The recommended barbell weight is somewhere between 65-70% of your 1RM Squat Clean.  Adjust this range as needed to successfully complete all 5 reps each round.  Once you decide your weight, stay at the same load for all sets.  Focus on an aggressive pull under the bar on every squat clean.

At Home & Fitness

5 min AMRAP

4 SA or Double DB Deadlifts
6 SA or Double DB Hang Cleans
8 SA or Double DB S2OH

C. Metcon (Reps)
"Five Below"
5 min AMRAP
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
12 Front Squats (135/95)

Rest 5 Minutes

5 min AMRAP
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
9 Thrusters (135/95)

Rest 5 Minutes

5 min AMRAP
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
6 Clusters (135/95)

At Home & Fitness

5 min AMRAP
Buy-In: 100 Double Unders or Line Hops
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Single Arm Dumbbell Front Squats

Rest 5 Minutes

5 min AMRAP
Buy-In: 100 Double Unders or Line Hops
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 SA Dumbbell Thrusters

Rest 5 Minutes

5 min AMRAP
Buy-In: 100 Double Unders or Line Hops
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 SA Dumbbell Clusters
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052620

5/25/2020

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A. Strict Handstand Push-ups (7 Sets (1:30) 
STIMULUS
DESCRIPTION

Within each 90 second window, you'll complete a single set of strict handstand push-ups.  While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets.  Pick a number from the beginning that you think you can hold throughout.  Enter your lowest round number as your score.  For Example: If your rounds went 10-10-10-10-10-9-9, your score for the day is 9.

SUBS
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups Video
Double Dumbbell Strict Press
Push-ups

At Home & Fitness

5 Rounds
1 min - 12 DB Z Press, Pikes HSPU, Push Ups
1 min - 45 sec jump ropes or jumping jacks

OR

Bench Press
(10RM, then 85% for 2 x 10)


B. Metcon (Time)
50 Sit-ups, 25' Handstand Walk
25 Deadlifts, 25' Handstand Walk
40 Sit-ups, 25' Handstand Walk
20 Deadlifts, 25' Handstand Walk
30 Sit-ups, 25' Handstand Walk
15 Deadlifts, 25' Handstand Walk
20 Sit-ups, 25' Handstand Walk
10 Deadlifts, 25' Handstand Walk
10 Sit-ups, 25' Handstand Walk
5 Deadlifts, 25' Handstand Walk

Deadlift (135/95), (Rx+ 185/125)
Sit Ups (Rx+ GHD)

SUBS
HANDSTAND WALK
Reduce Distance
30 Seconds of Practice
30 Seconds of Handstand Weight Shifting
30 Seconds of Box Shoulder Taps


At Home & Fitness
50 Sit-ups, 25' Handstand Walk
25 DB or KB Deadlifts, 24 Alt toe taps from pike position
40 Sit-ups, 25' Handstand Walk
20 DB or KB Deadlifts, 24 Alt toe taps from pike position
30 Sit-ups, 25' Handstand Walk
15 DB or KB Deadlifts, 24 Alt toe taps from pike position
20 Sit-ups, 25' Handstand Walk
10 DB or KB Deadlifts, 24 Alt toe taps from pike position
10 Sit-ups, 25' Handstand Walk
5 DB or KB Deadlifts, 24 Alt toe taps from pike position
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Memorial Day 2020

5/24/2020

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Our chance to come togther and remember all of the men and women that have lost their life in the armed services.  We celebrate and remember them as we gather for this workout.

A. MetCon (Time)
"Murph"

1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

MetCon (Time)
"Scaled Murph"

1/2 Mile Run
50 Pull-ups or 100 Ring Rows
100 Push-ups
150 Air Squats
1/2 Mile Run

MetCon (Time)
"At Home Murph"
​

1-Mile Run
100 Push-ups
200 Sit-ups
300 Squats
1-Mile Run
If you have a 20lb vest or body armor, wear it.

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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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  • W.O.D.
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