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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

093017

9/29/2017

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8am Intro & OLY

9am Advanced


Strength
Back Squat
10RM, then 90% for 2×10
Bench Press
10RM, then 90% for 2x10

Metcon (Time)
25-20-15-10-5 wall balls (30/25)
200m Sprint
*Every time you break on the wall balls perform 5 burpees

10am Community WOD

Metcon (Time)
*Partner WOD
50-40-30-20-10

Goblet Squats (70/53)
Bench Press (185/125)
Deadlift (185/125)
*Sprint 200m Run after each round

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092917

9/28/2017

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As you all may already know, Puerto Rico was destroyed by Hurricane Maria.  The people are in desperate need of supplies as they are without electricity, medication, drinking water, etc.  Friday and Saturday we'll be collecting items to aid the relief in Puerto Rico.  Here is a list of supplies that are needed:
  1. Bottled water (there is no drinking water on the island)
    2. Insect repellent (this is critical!!)
    3. Ziplock bag with travel sized toiletries
    4. Canned goods (preferably those with a pull top opening)
    5. Powdered milk
    6. Hand sanitizer
    7. Batteries (any size but especially C and D)
    8. Baby formula
    9. Diapers
    10. Adult diapers
    11. Baby wipes
    12. First aid kits
    13. Non prescription medicine (for children and adults)
    14. Cleaning supplies
    15. Feminine hygiene products
    16. Duct tape
    17. Trash bags
    18. Disposable silverware
    19. Sheets
    20. Towels
    21. Battery powered fans
    22. Gloves
Strength
Overhead Squat
3RM (5 second pause in bottom of first)

Metcon (Rounds and Reps)
20 Min AMRAP
*Partner WOD


Power Snatch + Hang Power Snatch + Hang Squat Snatch (135/95)
Scaling for Weight (115/75, 95/65, 75/55)
Scaling for Tech: 1- Power Snatch + Hang Snatch + Over Head Squat, 2- Snatch DL + Hang Snatch +Power Snatch

7 Box Jumps (30/24) (1- 24/20) (2- Jumping to Plates)
7 Burpees

**Partners take turns finishing the rounds.

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092817

9/27/2017

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Strength
Push Press
Find 3RM, then 2 x 3 @ 90%

Metcon (Time)
800m Run (1- 400m Run, 2- 200m)

Then...

21-15-9
Push Press @ 65% of 3RM
Chest to Bar PU (1- 15-12-9, 2- PU, 3 - 42-30-18 Jumping PU or Ring Rows)

Then...

800m Run (1- 400m Run, 2- 200m)
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092717

9/26/2017

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Strength
Clean
20 mins to find 3RM, then 90% for 2 x 3

(Clean Technique)

Metcon (Reps)
4 Rounds

Min 1 - 15 Med Ball GHD SU (20/14) (1- 10 reps, 2- 14/10, 3- No weight, 25 Med Ball SU)
*Keep Ball Under Chin

Min 2 - Cal Row (15/12) (1- 12/9)

Min 3 - Max Hang Squat Cleans

*If 55% of clean 1RM is more than 135/95 use the percentage.
**If your 55% is less than 135/95 go as heavy as you can.
(1- Max Hang Clean + Front Squat, 2- Max KB SDLHP)


Min 4 - REST
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092617

9/25/2017

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Strength
Bench Press

Find 5RM 
Then, 85% for 2×5 with last set 5+

Metcon (Rounds and Reps)
15 Min AMRAP

55 Push Ups
55 Double Unders
55 Pull Ups
400m Sprint

SCALED - 1

15 Min AMRAP

35 Push Ups
35 Double Unders or 20 DU Attempts
35 Pull Ups
200m Sprint

SCALED - 2

15 Min AMRAP

55 Bench Push Ups
110 Single Unders
100 Jumping Pull Ups
Sprint to Wall
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092517

9/24/2017

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Mom, help me wrap up for these Clean & Jerks!!!

Strength

Back Squat
5RM (1st two reps paused 2 sec), then 90% for 2×5

Metcon (Time)
18 - 30 - 42

Russian KBS (70/53) (53/35)
Wtd Lunges  (35/25) (15/10)

*EMOM 4 - 15 Froggers
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092317

9/22/2017

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8am OLY and Intro
​

9am Endurance and Advanced

Strength

Back Squat
Find 10RM, then 2 x 10 @ 90%

Metcon (Time)
600m Run
15 Power Snatches (115/75)
15 OHS
600m Run
20 Hang Squat Cleans
20 Jerks
600m Run
25 DL
25 Thrusters


10am Community WOD
Skill
Rope Climb (Bring Thick Socks!!!!!)

Learning Spanish or Russ
ian technique and legless.

Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP

*3 Partner WOD

P1 - Run 200m
P2 - *Max Back Squat (135/95) (95/65) (75/55)
P3 - *Max Power Snatch (115/75) (95/65) (75/55) (KB SDLHP)

* Transition when 200m runner finishes.
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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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