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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

090120

8/31/2020

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A. Bench Press
5 x 5 @75% + 5-10lbs (last set is 5+)

At Home
5 Rounds
1 min - 15 Push Ups
1 min - 10 Plate Raises
1 min - 10 Bent Over Rows


B. Metcon (Reps)
(0:00 - 6:00)
3 Rounds
8 HSPU
8 Chest to Bar PU
Then...
Max DU
(6:00 - 8:00)
REST

(8:00 - 14:00)
3 Rounds
12 Dips
8 Pull Ups
Then...
Max DU
(14:00 - 16:00)
REST

(16:00 - 22:00)
3 Rounds
12 Dips
8 Pull Ups
Then...
Max DU

SUBS
HSPU - Piked HSPU / BB Strict Press / Z Press
Dips - Banded or foot assisted  / Jumping with 3 sec deficit
Push Ups - From BB on Rack or on bench / Knees


C. Core
Not for Time:
21-18-15-12:
GHD Sit-Ups

After Each Set:
5 Walkouts
30 Second Hip Extension Hold or Superman
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083020

8/30/2020

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A. Metcon (Reps)
5 Rounds
1 min - 8 Back Squats @ 60% of 1RM
1 min - Max Power Cleans (135/95)
1 min - 200m Run
1 min - REST

At Home

5 Rounds
1 min - 15 Goblet Squats
1 min - Max Russian KBS or DBS
1 min - 200m Run
1 min - REST

B. Metcon (No Measure)
5 Rounds

12 Goblet Deficit Split Lunge (Right)
12 Goblet Deficit Split Lunge (Left)
8 Good mornings from rack
6 MB Jump Squats (5 sec deficit, 2 sec in the hole)
30 sec Jump Rope or DU
(Feel free to go heavier from round to round)
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082920

8/28/2020

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8am Intro

9am Advanced
A. Metcon (Weight)
5 Rounds

10 Build to a 10RM Strict Press
12 Snatch Grip Upright Rows
10 Lat Raises

OR

Back Squat
Find 10RM, then 10 @ 90%, and then 10+ @ 85%

B. Metcon (Time)
1 Mile Run
50 Toes to Bar
30 Power Snatches (135/95)


10am Community WOD

A. Metcon (Reps)
*Partner WOD

2 Rounds
2 min Max Reps
2 min 200m run & rest

Movements:
Hang Power Cleans
Burpees
Deadlifts
Toes to Bar (or MB SU)
Box Jumps

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082820

8/27/2020

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A. Bench Press
10RM, then 90% for 10, and then 85% for 10+

At Home
20 min AMRAP

5, 6, 7, 8, 9, 10, 11.....
Push Ups
*5 Hollow Rocks between each set


B. Metcon (Time)
3 Partner WOD
75 per partner /50 per partner Calorie Assault Bike
63 Front Squats (135/95)
63 Push Presses
63 Hang Clusters

Individual
75/50 Calorie Assault Bike or 1200m Run
21 Double Dumbbell Front Squats
21 Double Dumbbell Push Presses
21 Double Dumbbell Hang Clusters

At Home
1200m Run
21 Double Dumbbell Front Squats
21 Double Dumbbell Push Presses
21 Double Dumbbell Hang Clusters
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082720

8/26/2020

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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)
7 Rounds

1 min - Muscle Up Progression
1 min - Pistol Progression
1 min - Hand Stand PU Progression

MU PROGRESSION
1- Hollow / Arch
2- Kip Swing
3- Big Kip Swing
4-Toes to Bar
5- Hip to Bar
6-Muscle Up

PISTOL PROGRESSION
1- Air Squat
2- Narrow Air Squat w/ plate
3- Narrow Air Squat
4- Pistol to a bench
5- Pistol to MB w/ plate
6- Pistol to MB
7- Pistol

HANDSTAND PU
1- Z Press
2- Push Up
3- HSPU piking from the floor
4- HSPU eccentric piking from box
5- HSPU piking from box
6- HSPU eccentric from wall
7- HSPU from wall

At Home / Core

7 Rounds
1 min - Hollow Rocks
1 min - Strict Knees to Elbow
1 min - AMRAP - 5 Push Ups + 25' bear crawl


B. 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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082620

8/25/2020

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A. Deadlift
Find 10RM, then 2 x 5 @ 85%

At Home / Fitness
5 Rounds
1 min - 15 DB DL
1 min - 25 Straight Leg SU
1 min - 15 DB DL
1 min - 45 sec of line hops

B. Metcon (Time)
75 Russian KBS (70/53)
Then...

3 Rounds
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")

Then...
75 Russian KBS (70/53)

At Home
75 Russian DB Swings
Then...

3 Rounds
400 Meter Run
30 DB Thrusters
30 Broad Jumps (5'/3')

Then...
75 Russian DB Swings
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082520

8/24/2020

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A. Bench Press
5 x 5 (starting at 75%) last set is 5+)

At Home / Fitness
5 Rounds
1 min - 15 Push Ups
1 min - 10 Plate Raises
1 min - 10 Bent Over Rows

B. Metcon (Reps)
4 min AMRAP:
27/21 Calories on machine
21 Burpees
21 Chest to Bar Pull-ups

Rest 4 Minutes

4 min AMRAP:
21/15 Calories on machine
15 Burpees
15 Toes to Bar

Rest 4 Minutes

4 min AMRAP:
15/12 Calories on machine
9 Burpees
9 Pull-ups

At Home / Fitness
4 min AMRAP:
42 Mountain Climbers
21 Burpees
21 Sit Ups

Rest 4 Minutes

4 min AMRAP:
40 Mountain Climbers
15 Burpees
15 Tuck Ups
Rest 4 Minutes

4 min AMRAP:
18 Mountain Climbers
9 Burpees
9 Hollow Rocks


C. Core
Not for Time:
30 GHD Sit-Ups or MB SU
40 AbMat Sit-Ups
50 Hollow Rocks
40 AbMat Sit-Ups
30 GHD Sit-Ups or MB SU
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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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