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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

080119

7/31/2019

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A. Metcon (No Measure)
4-3-2-1
Minutes to AMRAP
30 singles (Jump Rope)
10 Hollow Rocks
20 sec HS Hold / Piked HS Hold / Plank Hold

Minutes to AMRAP
1 Shuttle Sprint Forward
1 Shuttle Sprint Backwards
1 Lateral Shuttle Sprint Leading w/ the left foot
1 Lateral Shuttle Sprint Leading w/ the right foot
30 Flutter Kicks in the Hollow Position

Minutes to AMRAP
"Modified Cindy":
5 Push-ups
10 Air Squats
15 AbMat Sit-ups

B. Mobility
--- Upper Body ---
Supinated Grip Dead Hang - 2 x :30
Puppy Pose - 1:00
Shoulder Smash- 1:00/each
Side Lying Windmill - 1:00/each
T Spine Bridge stretch - 1:00
Thoracic Opener (Barbell)  - 1:00

--- Lower Body ---
Pigeon Pose - 2:00/each
Banded Hamstring Stretch - 1:00/each
Couch Stretch - 1:00
Straddle - 1:00
Kneeling Split - 1:00
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073119

7/30/2019

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A. Clean Deadlift
7 x 1
7 Seconds Up, 7 Seconds Down)
*Deadlift from the clean position.
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%

STIMULUS
Positioning is the focus of our opening piece for today
At lighter percentages of your 1RM Clean, take 7 seconds to reach the top and 7 seconds to lower the bar back down to the floor
The challenge here isn't the weights themselves, rather maintaining control of the weights during the slow tempos
During each 14 second lift, let's keep the hook grip on to simulate how we would typically clean
Rest as needed between sets to maintain quality

MOVEMENT FOCUS
Slowing things down really allows you to feel out a couple key points:
**Lats On: **Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent
Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee

FITNESS
8 min AMRAP

8 Dual KB DL
14 GHD SU

B. Metcon (Time)
5 Rounds, Every 4 Minutes:
3 Bar MU or 6 Chest to Bar PU + 6 Dips or MU Tech Work
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike or 200m Run

SCALED

5 Rounds, Every 4 Minutes:
10 Jumping PU + Push Ups
10 Reverse incline SU
10 Deadlifts
200m Run
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073019

7/29/2019

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A. Metcon (Time)
"KELLY ROWLAND & DESTINY'S CHILD"
*Partner WOD

100/70 Calorie Row
(35/25 Cal Per Partner)
Then...

5 Rounds
P1 - 200 Meter Run
(Sprint to wall)
P2 - 200 Meter Run
(35/25 Cal Per Partner)
30 Box Jumps (24/20)
(1- 10 BJO per, 2- Step Ups)
30 Wallballs (20/14)
(1- 10 WB per, 2- Scale wt)

Then...
100/70 Calorie Row
(35/25 Cal Per Partner)

B. Core
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups

Rest 2 Minute Between Sets
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072919

7/28/2019

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A. Skill
STRICT PRESS FROM JERK RECEIVING POSITION
For Quality:
3 x 5
STIMULUS
The focus on this strict press variation is to hammer home the receiving position of the push jerk.  You can build in weight, but keep the loading light enough that it preserves the quality of the movement.  Rest as needed between sets to maintain solid positioning.


MOVEMENT FOCUS
The focus here is keeping a tight midline and a straight bar path.  Keeping the weights light and tempo controlled enables you to better feel out those two points of performance.


B. Pausing Push Jerk
3 x 3 (2 sec in dip & catch)
STIMULUS
Progressing from the jerk strict press to a more dynamic movement, the pausing push jerk.  There will be a two second pause in both the dip and the catch position.  Like the previous skill builder, build in weight while maintaining quality.  The general percentage we're looking for here is to keep these below 50% of your 1RM Push Jerk.  Rest as needed between sets to maintain solid positioning.

MOVEMENT FOCUS
The focus here is finding the heels in both the dip and the catch.  Jumping and landing with the heels on the ground allows for better power and balance.  Good movement here sets us up nicely for good looking percentage work that follows.


C. Push Jerk

(5 Rounds: 3 reps in 2 Minutes)
Rx
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%

Scaled
Build to a heavy load OR Jerk Tech


FITNESS
10 min AMRAP
1, 2, 3, 4, 5, 6......
DB Push Press
Ring Rows
(2:30, 5:00, 7:30 marks perform 200m Sprint Row)

D. Metcon (Rounds and Reps)
"BEEF JERKY"
12 min AMRAP
21 Russian Kettlebell Swings (70/53)(Rx+ American)
(1-Scale wt)
14 Kettlebell Reverse Lunges (70/53)
(1-Scale wt, 2- Prisoner Reverse Lunges)
7 Push Jerks (165/115) (Rx+ 205/145)
(1-Scale wt)
​

STRATEGY
One planned break on each movement makes these sets very manageable both mentally and physically.  If there is one movement you plan on holding onto unbroken, make it the push jerks.  The extra clean that comes with breaking the push jerk will be the most taxing break of any movement.

Kettlebell Swings: 21 Straight or 12-9
Kettlebell Reverse Lunges: 14 Straight or 8-6
Push Jerks: 7 Straight or 4-3


FITNESS
5 Rounds
30 sec Max Plate G2OH (35/25) / 15 sec Rest
30 sec Max Plate Reverse Lunges (35/25) / 15 sec Rest
30 sec Max BB S2OH (75/55) / 15 sec Rest
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072719

7/26/2019

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8am OLY and Intro

9am Advanced

A. Metcon (No Measure)
5 Rounds

Pausing High Hang Squat Clean
Pausing Front Squat
High Hang Squat Clean
Front Squat

1 Set @ 55% of 1RM Clean
3 Sets @ 60%
1 Set @ 65%

*On the pausing repetitions, we are pausing for a full two seconds. On the high hang squat clean, the pause takes place in the catch position (bottom of squat). On the front squat, same pause location… bottom of squat.

Following, we run through the same movements, but this time without a pause.

Loading is intended to be on the lighter side, as a technique primer for the following part.

B. Metcon (Weight)
7 min EMOM
Min 1 - 7 Hang Squat Cleans + 1 Push Jerk
Min 2 - 6 Hang Squat Cleans + 2 Push Jerk
Min 3 - 5 Hang Squat Cleans + 3 Push Jerks
Min 4 - 4 Hang Squat Cleans + 4 Push Jerks
Min 5 - 3 Hang Squat Cleans + 5 Push Jerks
Min 6 - 2 Hang Squat Cleans + 6 Push Jerks
Min 7 - 1 Hang Squat Clean + 7 Push Jerks

Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind.

C. Metcon (Time)
1 Mile Run, directly into:
10 Rounds of the "Bergeron Beep Test"

1 Round of "BBT":
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

10am Community WOD

Metcon (Time)
*Partner WOD"

800m Partner Run w/ Med Ball (20/14) (Rx+ 25/20)
150 Wall Balls
150 Med Ball Cleans
150 Med Ball Partner SU w/ ab mat
800m Run w/ Med Ball​
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072619

7/25/2019

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A. Muscle Snatch
5 x 3

* Start at 40% of our estimated 1RM, and aim to build to a moderate for the day. This is a movement that will stay on the lighter side given it's nature… building towards, but likely not exceeding, 55%.


The Muscle Snatch is similar to the Push Press. In both movements, we are using the arms to finish off the movement. We come to full extension with the lower body, putting our best power into the bar, but we are not getting back beneath it. Instead, we "muscle" the bar overhead.

What this train is the speed of our turnover in the lift. The change of direction from a pull to a pressing motion.

Focus points:

High pull. If we don't keep the bar close to our body, and swing it out in front, it will stay out there.
Connection. If we lose a feel of connection to the bar, we won't be able to finish the lift. Stay in connection to the bar with our lats constantly being squeezed "on".
Speed in the turnover. Although obvious, thinking fast hands to lockout is a very important aspect to finishing the lift.

SCALED - Hang Muscle Snatch  building to a heavy load

BEGINNER - Hang Muscle Snatch Tech

FITNESS - 10 min AMRAP
12 DB Snatches (35/25)
8 Box Jump Overs (24/20)
Sprint to wall and back

B. Metcon (Weight)
5 min EMOM
5 "Touch and Go" Squat Snatches

*This is a workout we will repeat, so let's start with a baseline today. Athlete's choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.

If we are *unable* to complete the OTMx5 with the same weight across, make a note to ourselves where we failed as we will have a chance to improve on so. But as we start, it is far better to choose a load that is slightly too light, and make it, than choose one that is slightly too heavy, and not.

Scaled - Hang Power Snatches

FITNESS-
 5 min EMOM
5 Plate Ground to OH
10 Tuck Ups
20 Mountain Climbers

C. Metcon (Time)
*Partner WOD
10 Rounds (Alternate Rounds):
10 Power Snatches (95/65) (Rx+ 115/85)
(1-6 PS, 2- Scale Wt, 3- Hang Power Snatches , 4- Fitness 15 American KB Swings {also fitness option})
10 Box Jump Overs (24"/20") (Rx+ 30"/24")
(1-6 BJO , 2- Step Overs {also fitness option})

Then...

10 Rounds
10 Bench Presses @ 60% of 1RM

D.  Accessory
Not for Time:
30 Wtd Lunges - Light (Rx+ 100m Sled Pull - Light Load)
30 AbMat Sit-Ups, 30 Bar Bell Good Mornings (Rx+ Back Ext)
30 Wtd Lunges - Moderate (Rx+ 100m Sled Pull - Moderate Load)
20 Weighted AbMat SU, 20 Bar Bell Good Mornings (Rx+ Back Ext)
100m Sled Pull - Heavy Load (Rx+ 100m Sled Pull - Heavy Load)
10 Weighted AbMat SU, 10 Bar Bell Good Mornings (Rx+ Back Ext)
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072519

7/24/2019

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A. Metcon (No Measure)
On the 2:00 x 4 Rounds (24:00):
(2 min) - 21/15 Calorie Row + 15 Air Squats
(2 min) - 8 Shuttle sprints + 12 Burpees
(2 min) - 24 MB Russian Twists (14/10) + 9 Single Arm Russian KBS (each arm)

*Moving with controlled intensity here, the intention is to break the sweat, but keep our heart rate moderate. On the single arm KBS, we are completed all nine on a single arm before changing, with the bell rising to just about chest level. Choose a lighter load here.

B. Mobility
--- Upper Body ---
Supinated Grip Dead Hang - 2 x :30
Puppy Pose - 1:00
Shoulder Smash- 1:00/each
Side Lying Windmill - 1:00/each
T Spine Bridge stretch - 1:00

--- Lower Body ---
Pigeon Pose - 2:00/each
Quad Smash - 2:00
Couch Stretch - 1:00
Straddle - 1:00
Kneeling Split - 1:00
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  • Home
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