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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

090118

8/31/2018

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8am OLY

9am 
Advanced


*Get here around 8:50 to get the warm up in
A. Front Squat
5@ 75%, 4@ 80%, 3@ 85%, 2 @ 90%, 1@93-95%)

B. Metcon (Reps)
5 x 3:00 Windows:
200m Sprint
10 Thrusters (115/80)
Max Bar Facing Box Jump Overs (24/20)

C. Metcon (Time)
*Partner WOD

7 Rounds
P1 - 50m Sled Push + 50m Sprint
P2 - 50m Sled Push + 50m Sprint


10am Community WOD

A. Metcon (Reps)
"Saved by the Kettlebell"

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots (25/20)
1 minute of Russian KBS (70/53)
1 minute of med-ball sit-ups (25/20)
1 minute of KBSDLHP (70/53)
Rest 1 minute

B. Metcon (Time)
800m Run

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083118

8/30/2018

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A. Performance: Metcon (Weight)
12 Min EMOM
2 Hang Power Snatches + OHS

SCALED
2 Hang Power Snatches OR Hang Power Snatch + OHS


A. Fitness: Metcon (No Measure)
12 Min EMOM

4 Rounds

Min 1 - 16 DB Snatches (50/35)
Min 2 - 16 Tuck Ups
Min 3 - 16 DB Snatches (50/35)
Min 4 - 40 sec mountain climbers


B. Performance: Metcon (Time)
3 Rounds (15 min cap)

30 DU (1- 15 DU, 2- S-S-DU, 3- 60 singles)
15 Deadlifts (115/80)  (1- 8 DL, 2- 95/65, 3- DB DL)
15 Push Press  (1- 8 PP, 2- 95/65, 3- DB DL)

B. Fitness: Metcon (Rounds and Reps)
15 Min AMRAP

20 Hanging High Pulls  (65/45)
10 Jumping KB Deadlift (53/35)
40 Steps, Running Wall Drill
10 DB Push Press (35/25)

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083018

8/29/2018

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A. Performance: Bench Press & Bent Over Row
5 Rounds of
10 Bench Press at 65% of 1RM
&
10 Bent Over Row Building to a heavy load

A. Fitness: Metcon (Rounds and Reps)

15 min AMRAP
8 Bent Over DB Rows (35/25)
16 Alternating DB Bench Press (35/25)
16 Alternating lateral plyo box step ups
24 Russian Twists (20/14)


B. Performance & Fitness
Metcon (Rounds and Reps)

15 min AMRAP

8 Sec Flex Arm Hang (1- FAH up to 4 sec, 2- 8 sec dead hang)
8 Strict Burpee High Jumps (Push Up + Feet Under You + High Jump (Hips Fully Extended) (1- 4 strict burpees, 2- 4 regular burpees)
16 Contralateral DB Overhead Split Squat (25/15) (8L then 8R) (1- 12 CDBOSS, 2- 16 Lunges w/out weight)
24 Weighted Hollow Flutter Kicks (15/10) (1- 16, 2- w/out the weigt)
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082918

8/28/2018

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A. Skill
10 Mins to work on rope climb technique.

B. Performance & Fitness Metcon (Time)
800m Run (1- 600m, 2- 400m)
40 MB SU (25/20)
4 Rope Climbs (1- 2 RC, 2- 24 Prone Ring Rows)
30 MB SU (25/20)
3 Rope Climbs (1- 2 RC, 2- 18 Prone Ring Rows)
600m Run (1- 400m, 2- 200m)
20 MB SU (25/20)
2 Rope Climbs (1- 1 RC, 2- 12 Prone Ring Rows)
10 MB SU (25/20)
1 Rope Climbs (1- 1 RC, 2- 6 Prone Ring Rows)
400m Run (1- 200m, 2- 100m)
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082818

8/27/2018

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A. Performance & Fitness: Back Squat
20 mins to Find10RM
Then 85% for 4 x 10 (last set is 10+)

B. Performance & Fitness:Metcon (Rounds and Reps)
16 min AMRAP

Minute 1 – 15 Deficit Push Ups (1- 10, 2- Push ups, 3- Push Ups on a box)
Minute 2 – 20 Alt Goblet Reverse Lunges from 45lb plate (70/53) (1- 14, 2- reverse lunge), a box)
Minute 3 – 30-Second Front Leaning Rest on Rings (1- 20 sec, 2- Hollow planks from Ground)
Minute 4 – *Max Calorie Row

C. Mobility
Coach's choice
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082718

8/26/2018

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A. Performance: Clean and Jerk
15 mins to build to a 3RM
Then 85% for 3


A. Fitness: Metcon (Rounds and Reps)
15 Min AMRAP

10 DB Lunges
5 DB DL (35/25)
5 DB Hang Cleans
5 DB Push Press
20 Single Leg Clapping Tuck Ups
25 DU / 60 Singles


B. Performance: Metcon (Time)
3 Rounds (20 Min Cap)

10 Clean & Jerks (135/95) (Rx+155/105) (1- 5 C&J, 2- 70% of 3RM, 3- 10 Hang Clean & Jerk)
15 Knee 2 Elbows (1- 8 K2E, 2- 15 Kipping Knee Raise, 3- K2E from the ground)
400m Sprint (1- 200m Sprint, 2- 10 Shuttle Sprints)

B. Fitness: Metcon (Time)
4 Rounds (20 Min Cap)

6 - 10m  Lateral Shuffles
12 American KBS (53/35)
20 Sit Ups
12 American KBS (53/35)
20 Clapping Tuck Ups
200m Sprint

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082518

8/24/2018

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8am OLY

9am 
Advanced


*Get here around 8:50 to get the warm up in
A. Metcon (Weight)
Clean ladder

-30 sec to lift / 30 sec recovery
-Max Reps at each weight
- score = rep x weight at each station. I'll be fun to see how much weight we move and it's also a good indication of your metcon barbell speed.

95/65
115/75
135/95
155/105
185/125
225/155

B. Metcon (Time)
4 Rounds

200m ball run (50/25)
25' Handstand walk (20 Cherry Pickers)
15 Toes to Bar > 15 Toes to Ring > 10 Chest to ring PU
15 Jumping Back Squats (95/65)


10am Community WOD

Metcon (Time)
(30 min Cap)
*Teams of 3

Round 1
-One person runs 800m while the other two AMRAP the work leap frog style.  The round is finished when everyone has run once.

AMRAP (Leap frog style)
20 MB Lateral Slams (25/20)
15 Push Press (115/75)
10 Goblet Step Ups (53/35)

Round 2
-One person runs 400m while the other two AMRAP the work leap frog style.  The round is finished when everyone has run once.

AMRAP (Leap frog style)
20 MB Lateral Slams (25/20)
15 Push Press (115/75)
10 Goblet Step Ups (53/35)

Score rounds and reps in comments
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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
  • Get Started
  • W.O.D.
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