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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

080120

7/31/2020

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8am Intro

9am Advanced and 10am Community WOD

A. Metcon (Time)

1 Mile Run
10 Rounds of "Bergeron Beep Test"

1 Round of "Bergeron Beep Test":
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
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073120

7/30/2020

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​A. Metcon (Weight)
3 min EMOM
5 Touch and Go Power Snatches

(Rest 1 Minute)

3 min EMOM
3 Touch and Go Power Snatches

(Rest 1 Minute)

3 min EMOM
1 Power Snatch

At Home

10  min EMOM
12 DB Snatches
5 Burpees

B. Metcon (Time)
"Hot Flash"
5 Rounds
12 Deficit Kipping Handstand Push-ups (4.5"/3")
9 Power Snatches (115/85)
6 Ring Muscle-ups

SUBS
DEFICIT KIPPING HANDSTAND PUSH-UPS
Reduce Deficit
No Deficit
Box Handstand Push-ups
Hand Release Push-ups (21 Reps)

RING MUSCLE-UPS
Reduce Reps
Jumping Ring Muscle-ups
Banded Ring Muscle-ups
Strict Banded Ring Muscle-up Drill
6 Strict Chest to Bar Pull-ups + 6 Ring Dips
Chest to Bar Pull-ups (15 Reps)

At Home
5 Rounds
21 Hand Release Push-ups
18 DB Snatches
15 Tuck Ups

C. Core
400m Run
20 Strict Toes to Bar
400m Run
35 GHD Sit-ups
400m Run
50 AbMat Sit-ups
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073020

7/29/2020

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Getting sweaty and working the metabolic conditioning in this optional active recovery piece.  With it being active recovery, let's keep the intensity low and the quality high. We're going to have the Tolleson Park workout at noon and 6pm. IF THERE IS RAIN WE WILL HAVE OUR NORMAL SCHEDULE AT THE GYM. CHECK OUR INSTAGRAM AND FACEBOOK PAGE FOR UPDATES!

Thursday's schedule is as follows:

5:30am - At Box
6:30am - At Box
7:30am - At Box
9:30am - At Box
Noon - At Tolleson Park
4:30pm - Open Gym at Box
5:30pm - Open Gym at Box
6:00pm - At Tolleson Park

A. Metcon (No Measure)
Bullet Proof Knees

3 Rounds
10 Bulgarian Split Squat (From Bench) (each side)
10 BB Glute Bridge (From Bench)
20 Side Leg Raises (Left)
20 Side Leg Raises (Right)

B. Metcon (No Measure)
Bullet Proof Shoulders
 
3 Rounds
12 Lateral Raises
6 Y-T-A's w/ Chest on Ab Mat
20 sec Supine Grip Dead Hang
12 Banded Pull A Parts (Elbows at side, palms up, elbows 90 degrees)

C. Mobility
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 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: 1 Minute

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072920

7/28/2020

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A. Metcon (Reps)
"Rest Stop"
5 min AMRAP:
600m Run
1 Round of "Cindy"
Max Squat Cleans (135/95)

(Rest 3 Minutes)

5 min AMRAP:
400m Run
2 Rounds of "Cindy"
Max Squat Cleans (155/105)

(Rest 3 Minutes)

5 min AMRAP:
200m Run
3 Rounds of "Cindy"
Max Squat Cleans (185/135)

At Home

"Rest Stop"
5 min AMRAP:
600m Run
1 Round of 5 Push Ups, 10 Squats, 15 SU
Max DB Squat Cleans
Rest 3 Minutes

5 min AMRAP:
400m Run
2 Rounds of 5 Push Ups, 10 Squats, 15 SU
Max DB Squat Cleans 

Rest 3 Minutes

5 min AMRAP:
200m Run
3 Rounds of 5 Push Ups, 10 Squats, 15 SU
Max DB Squat Cleans 

B. Metcon (Time)
3 Rounds

Teams of 4

One person will....

Farmers Carry to wall and back, (70KB /53KB)
200m MB Run (25/20)
30 Double Unders

When the person in front of you completes the farmers carry the next person will go.
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072820

7/27/2020

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A. Metcon (Weight)
Press Complex
Build to a Heavy Complex:

2 Push Presses
3 Push Jerks

At Home
Death By
DB Push Press + DB Push Jerk

Starting at 1, every min on the min  perform one more set of the complex than the round before. Continue until you can no longer complete the reps in one min.

B. Metcon (Time)
"Overreaction"
15-12-9:
Push Press (135/95)
Dumbbell Box Step-Overs (50/35) (24"/20")

Directly Into…

15-12-9:
Push Jerks (135/95)
Box Jump Overs (24"/20")

At Home
15-12-9:
DB Push Press (135/95)
DB Step Ups or Lunges

Directly Into…

15-12-9:
DB Push Jerks
Broad Jumps


C. Extra Credit
4 Rounds:
:30 Seconds Max Banded Good Mornings
:15 Seconds Rest
:30 Seconds Max Banded Pull-Aparts
:15 Seconds Rest
:30 Seconds Max Hollow Rocks
:15 Seconds Rest
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072720

7/26/2020

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A. Back Squat
5 x 5 last set max reps (+10-15 from last week  )

At Home
4 Rounds
1 min - 40 sec Right Bulgarian Split Squats
1 min -20 DB RDLs
1 min - 40 sec Left Bulgarian Split Squats
1 min - 20 sec penguins / 20 sec Sit Ups / 20 sec Hollow Rocks

B. Front Squat 
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM

Fitness
10 min EMOM
8 RKBS
6 SDLHP
4 G Squats

At Home
10 min EMOM
Start at 8 and add one Goblet Squat per round


C. Metcon (No Measure)
"Head, Shoulders, Knees and Toes"

3 Rounds
20 Calf Raises (extend through the toes)
20 Side lying leg raises (each side)
16 Alt Tuck Ups (left hand to right foot and vise versa)
16 BB Shrugs @ 21X1
12 BB Up Right Rows
*Use a light BB (Base wt of of up right rows)

D. Extra Credit
Body wt walking lunges

20 (25' lengths)
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072520

7/24/2020

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8am Intro

9am Advanced

A. Bench Press
5 x 5 with last set max reps (Go heavier than last week)

B. Metcon (Time)
​"Ladybug"
3 Rounds For Time:
1 Round of "Kelly"
1 Round of "Helen"

3 Rounds
400m Run
30 Wallballs (20/14)
30 Box Jumps (24/20)
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

10am Community WOD 

A. Metcon (Time)
"Ladybug"
3 Rounds For Time:
1 Round of "Kelly"
1 Round of "Helen"

3 Rounds
400m Run
30 Wallballs (20/14)
30 Box Jumps (24/20)
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

B. Metcon (Rounds and Reps)
8 Min AMRAP

5 Knees to Elbow
10 Double Arm Turkish Sit Ups
15 Hollow Rocks

*E2MOM 30 DU/ 60 singles
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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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