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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

063018

6/29/2018

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8am OLY

9am 
Advanced


*Get here around 8:50 to get the warm up in

A. Warm Up / Skill Work - Handstand Walk Progression 
Step 1: Pike -> Pike from box-> Wall Walk
Step 2: Kick into HS on wall
Step 3: Free Standing Handstand
Step 4:  HS Walk  Skill Work:
- Wall Kiss (Shifting center-mass) @ 1'
- Wall Kiss w/ extended body position @ 2'
- Shifting weight: Partial HS on box. Hip swaying hands follow.
- Extend body and find wall @ 2'6"

**If you've never worked on a handstand before you will start at step 1. If you have prior experience you must have mastery at the steps prior to the one you choose to work on.

B. Metcon (Time)
"Pick Your Poison"
(10 Min Cap)

9 Handstand Push-ups or Pistols
3 Rope Climbs or Muscle Ups
7 Handstand Push-ups or Pistols
2 Rope Climbs or Muscle Ups
5 Handstand Push-ups or Pistols
1 Rope Climb or Muscle Up

*For this skill WOD you are going to choose between HSP and Pistols, and Rope Climb or MU. Your goal is to choose one movement that you do well and one that you need a little work on.  For the movements that we need some work one we will show our intensity in fighting for the proper movement pattern and body positions as we scale.  For the movement we do well we will also 
fight for the proper movement pattern and body positions as we push our capacity with volume and/or fluidity.

C. Metcon (Rounds and Reps)
8 Min AMRAP

10 KBS (70/53)
13 Wall Balls (25/20)* fight for an unbroken approach

*5 Burpees at the START of each minute.

D. Metcon (No Measure)
10 Min EMOM

10 Back Squats (135/95)


*Scaling: weight should be light enough to move fast and unbroken. This is a lot of volume please adjust accordingly.
*Technique notes: keep your chest up and back flat, weight towards your heels, depth below parallel, knees tracking out.

10am Community WOD

Metcon (Time)
*Partner WOD

8 - 200m Sprints
60 Thrusters (95/65)
40 GHD SU (20/14)
20 Snatches (95/65)
40 GHD SU (20/14)
60 Thrusters (95/65)
8 - 200m Sprints

*10 Burpees every 2 mins
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062918

6/28/2018

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A. Shoulder Press
5RM
Then 90% for 2 x 5 

B. Metcon (Reps)
4 Rounds

Min 1 - 15 Push Press (115/85)(1- 10 PP, 2- 95/65, 3- Scale wt)
Min 2 - Max  DU (Max Singles)
Min 3 - 5 DL (315/255) (1- 3 DL, 2- 225/155, 3- Scale wt)
Min 4 - Max DU (Max Singles)

*Scoring DU or Singles
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062818

6/27/2018

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"50/50"
Half OLY, Half  Mobility

A. Warm Up
3 Rounds

0:20 sec work
0:10 sec Rest

- OH Hold
- Squat w/ plate
- OH Press Variation
- OH Squat 

B. Overhead Squat
15 mins to find 1RM with 5 sec pause, then 80% unpaused for 2 x 3

C. Metcon (No Measure)
4 Rounds

2 mins Monostructural (cardio)
- Running, rowing, jump rope, jumping jacks

5 mins Mobility
Compression (Rolling, lax ball, kb handle, etc...)
and
Stretching (Band stretching, hanging, hold positions, ROM, etc...)
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062718

6/26/2018

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A. Metcon (Rounds and Reps)
20 min AMRAP

*3 Partner WOD

15 Power Cleans @ 85% of 1RM (1- 3 per, 2- 135/95, 3- 15 Russian KBS)
30 Burpee Box Jumps (24/20) *Box Facing (1- 5 per, 2- Burpee Step Up , 3- 10 Burpees)
Cal Row (36/27) (8/7)

B.  Accessory
3 Rounds

0:45 - Max Unilateral wtd flutter kicks
0:15 - Rest
0:45 - Max Russian Twists
0:15 - Rest
0: 45 - Max L-Sit
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062618

6/25/2018

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A. Bench Press
1RM with 3 sec pause, then 85% for 2 x 3

B. Metcon (Reps)
7 Min AMRAP

10 Dips  (1- 5 Dips, 2- 10 Deficit Push Ups, 3- 10 Push ups)
*Max Strict Pull Ups (**At your PU progression)

For Gymnastics crew
20 GHD Back Ext
*Max Piked HSPU


(2 Min Rest)

**Strict Pull Up Progression
1. Hold - Practice holding yourself on the bar for 5-10 seconds at a time. If you feel that you can hold this for the 5 mins allotted then move to 30 sec attempts

2. Negatives - As soon as you are able to perform 3 sets of 4 reps of negatives with a controlled 3 sec drop, you can try the next step!

3. Chin Up - Using a supinated grip (palms facing towards you) with your arms shoulder width apart, hang from the bar in the starting position. Then proceed to pull yourself up to the top of the bar, pausing for a moment, and then lower yourself back down. Once you are able to complete 3 sets of 6 reps of chin-ups, you can move on to the notorious pull-up…

4. Pull - Up - With your hands shoulder width apart, using a pronated grip (palms facing away from you), hang from the pull-up bar.  Once you can perform 3 sets of 8 reps of pull-ups, then we can ad weight!!!

On all movements....
✓ Ensure that you pull your shoulder blades back, retracting them, as you complete the movement.
✓ Imagine you are pulling the bar down, rather than yourself up.
✓ Keep your abs tight and glutes tensed for increased stability.
✓ Try to get your chin above the bar; don’t stretch your neck in order to achieve this.


C. Metcon (Reps)
3 Rounds

Min 1 - 2 Wall Walks (1- 1 Wall Walk, 2- 4 Inch worms)
Min 2 - 20 Med Ball SU (30/25) (1- 15 Med Ball SU, 2- 4 Inch worms)
Min 3 - *Max Toe to Bar (1- Knee to Elbow, 2- Leg and Hip Raise)
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062518

6/24/2018

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A. Back Squat
(In 20 mins)

3RM, 1st rep paused 3 sec
Then 85% for 2 x 3 not paused (last set is 3+)
*Scoring 3+ in wodify and 3RM in comments

B. Metcon (Time)
(20 Min Cap)
400m Run

21-18-15-12-9-6-3
Front Squats (95/65)
SDLHP (95/65)
Scaled
Goblet Squat
KB SDLHP


400m Run
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062318

6/22/2018

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8am OLY

9am 
Advanced


*Get here around 8:50 to get warm up in

A. Metcon (Weight)
12 Min EMOM

Power Clean + Hang Squat Clean
*Building in weight each round

B. Handstand Walk Progression 
Step 1: Pike -> Pike from box-> Wall Walk
Step 2: Kick into HS on wall
Step 3: Free Standing Handstand
Step 4:  HS Walk  Skill Work:
- Wall Kiss (Shifting center-mass) @ 1'
- Wall Kiss w/ extended body position @ 2'
- Shifting weight: Partial HS on box. Hip swaying hands follow.
- Extend body and find wall @ 2'6"

**If you've never worked on a handstand before you will start at step 1. If you have prior experience you must have mastery at the steps prior to the one you choose to work on.

C. Metcon (Reps)
*Teams of 4

1 Min Max Thrusters (95/65) *Everyone working at the same time.
2 Min Max Shuttle Sprints *Everyone working at the same time.
3 Min Max  Med Ball GHD (20/14) *1 at a time
4 Min Max Sled Push *1 at a time


10am Community WOD

Metcon (Time)
3 Partner WOD

6 Rounds

P1 & P2 -
AMRAP
50 Russian KBS (70/53)
30 Thrusters (95/65)
10 Burpee Box Jumps (24/20)

P3
Run 800m
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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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