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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

100119

9/30/2019

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#TBT 2014

A. Clean 
6 Rounds (1:00)
1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean

Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Compex

FITNESS
6 Rounds (1:00)

9 Russian KBS
7 MB Squat Jumps
5 Burpees


B. Metcon (Reps)
"Ecod"
3 Rounds

4 min AMRAP
15 Burpee Box Jump Overs (24"/20")
(1-10 BBJO, 2-15 Box Jump Overs)
21 Power Cleans
(1-15 Power Cleans, 2- Hang Power Clean)
27/21 Calorie Row
(21/15 Cal Row)
​

(Rest 4 Min)

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

Rx+
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

*The goal is to beat your time each round.  You are scoring your slowest time.

FITNESS
Sub 50 Russian KBS for 21 Power Cleans
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093019

9/29/2019

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A. Back Squat 
 Set 1 88% x 2, 70% x 6
Set 2 88%+10lbs x 2, 70% +10lbs x 6
Set 3 88%+20lbs x 2, 70%+20lbs for 6+

OR

1RM

B. Skill
(A)
3 Sets:
3 Snatch Drops
2 Snatch Balances
*Technique Loads: No Higher Than 35% of 1RM Snatch

(B)
On the 1:30 x 5 Sets:
2 Snatch Balances

Sets: 50-60-70-70-70% of 1RM Snatch

C. Metcon (Time)
"Snake Bite"
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-ups

Then, until the 12:00 mark...

Build to a Heavy Snatch Single

FITNESS

21-15-9:
KB Sumo DLHP (53/35)
Goblet Squats
Inverted Row
DB Pull Overs

Then, until the 12:00 mark...

AMRAP
Russian KBS
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092819

9/27/2019

1 Comment

 
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8am Gymnastics and Intro

9am Advanced

A. Bench Press 
63% for 8, 73% for 5, 83% for 3, 90% for 1, 85% for 3, 75% for 5, 68% for 8+

*Super set w/ 10 KB or Bench Bent Over Row (going heavier each set).

B. Metcon (Time)
*Partner WOD

30-24-18
D-Ball Over Shoulder
Box Jumps (30/24)

Then...
90-60-30
WallBalls (25/20)
*200' Front Rack KB Carry

Then...
8 - 200m Sprints

**Individual WOD

15-12-9
Deadlift (315/225 lbs) or 65% of 1RM
Box Jumps (30/24)

Then...
45-30-15
WallBalls (25/20)
*100' Front Rack KB Carry

Then...
800m Sprints

10am Community WOD

A. Metcon (Time)
3 Rounds
24 Bench Press @ 60% of 1RM
40 DU per person / 80 singles per person


Then...
40-30-20
KB Sumo DL High Pull
(KB DL)
Box Jumps (30/24)
(24/20)

Then...
60-40-20
WallBalls (20/14)
(20-15-10 per)
Partner MB SU w/ ab mat (20/14)

Then...
8 - 200m Sprints
(Run to the wall)
1 Comment

092719

9/26/2019

0 Comments

 
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A. Metcon (Rounds and Reps)
"Gut Feeling"
16 min AMRAP

12 Hang Power Cleans (155/105)
(1-8 HPC, 2- Scale wt, 3-20 Russian KBS)
12 Burpee Box Jump Overs (24/20)
(1-8 BBJO, 2- 12 Burpees)
12 Push Jerks (155/105)
(1-8 PJ, 2- Scale wt)
12 Bar Muscle-ups
​(1-8 MU, 2- Hip to Bar, 3-15 Big Kip Swings)

FITNESS

15 DB Hang Power Cleans
15 Devil Presses
15 DB Push Presses
30 Hollow Rocks


B. Extra Credit
3 Sets for Time:
20/15 Calorie Rogue Bike
15 Deadlifts (225/155)
15 Toes to Bar

Rest 2 Minutes Between Sets
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092619

9/25/2019

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A. Metcon (No Measure)
(In a 25 mins)

Run 1 mile (at conversational pace)

Then AMRAP

15 DB Turkish Crunches
30 sec Bent Hollow Rocks
15 DB Frog Pumps (Glute Bridges)
50m KB Farmers Carry
10 Hanging Knee Raises w/ MB
30 sec Tuck Ups + V Ups
15 GHD Hip Ext

B. Mobility
Coaches choice until the end of class.
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092519

9/24/2019

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A. Full Clean
(15 min to find 1RM)

B. Metcon (Time)
*Partner WOD

3 Rounds:
P1 - 30/20 Calorie Row
(1- 21/14, 2- Run 400m)
P2 - 15 Chest to Bar Pull-ups
(1- 10 C2B PU, 2- 3 Attempts, 3- Chin Over Bar, 4- Assisted C2B PU)
P1 - 15 Chest to Bar Pull-ups
P2 - 30/20 Calorie Row

Directly Into...

3 Rounds:
P1 - 20 Alternating Dumbbell Snatches (50/35)
(1- 14, 2- Scale wt)
P2 - 8 Hang Squat Cleans (115/85)
(1- 5 Hang Squat Cleans , 2- Scale wt)
P2 - 8 Hang Squat Cleans (115/85)
P1 - 20 Alternating Dumbbell Snatches (50/35)

C. Extra Credit
3 Giant Sets:
100' Single Dumbbell Overhead Walking Lunge
25 Hip Extensions
12 Single Dumbbell Box Step-ups (24/20)

Rest 2 Minutes Between Sets
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092419

9/23/2019

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A. Bench Press
15 mins to find 1RM
Warm Up Option:
8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100%

FITNESS
Find 10RM, then 85% for 2 x 10 (last set is 10+)
*When you score this in Wodify change REPS from "1" to "10".


B. Metcon (Rounds and Reps)
(0:00 - 7:00)

120 MB Ab Mat SU (25/20)
Then AMRAP
1, 2, 3, 4, 5, 6, 7.....

Dips (As strict as possible)
(1- Jumping Dips w/ 3 sec negative, 2- Assited Dips, 3- Push Ups)
Supine Bent Over Rows @ 50% of bench press 1RM

(7:00 - 9:00)
REST

(9:00 - 16:00)
Metcon (Rounds and Reps)
AMRAP

5 Strict Press (95/65)
(Scale wt)
25 DU
(1-15 DU, 2- 20 sec to work on tech, 3- 50 singles)
7 Push Press (95/65)
25 DU
9 Push Jerk (95/65)
25 DU

Rx+
30% of Strict HSPU max
25 DU
40% of Strict HSPU max
25 DU
50% of Strict HSPU max
25 DU


(16:00 - 18:00)
REST

(18:00 - Time
Metcon (Time)
3 Rounds
400m Run
21 Lateral Barbell Burpees
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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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