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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

100120

9/30/2020

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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)
20 min AMRAP

15 Calories on any machine or 200m run
30 Russian KBS (53/35)
60 sec Hollow Hold or Plank (Accumulated)

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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093020

9/29/2020

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A. Metcon (Time)
3 Rounds
800m Run
20 Toes to Bar
10 Front Squats (185/125)

SCALES
800 - 1000m Row / 50 cal - 35 cal Bike
Toes to Bar - Reduce Reps / Feet as high as possible / Knees to Elbow, chest height, waist height / 2 x Ab Mat SU


At Home
3 Rounds
800m Run
30 Leg and Hip Raises
15 Goblet Squats (3 sec down)


B. Metcon (No Measure)
2 Rounds
*Partner WOD

5 min AMRAP
P1 - Farmers Carry (70KBs / 53KBs)
P2 * Max Turkish Crunch (15/10plate) (Hols 1 sec at top)

(1 min REST)

5 min AMRAP
P1 - 16 wtd Bulgarian Split Squats (you choose wt)
P2 * Max Pallof Press (switch sides when P1 switches legs)

At Home
2 Rounds
*Partner WOD

5 min AMRAP
Pick up something heavy and carry it
20 Turkish Crunch (15/10plate) (Hold 1 sec at top)

(1 min REST)

5 min AMRAP
P1 - 16 wtd Bulgarian Split Squats (you choose wt)
P2 20 sec Pallof Press (each side)
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092920

9/28/2020

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A. Bench Press
8@65%, 5@75%, 3@85%, 1@90%, 3@88%, 5+@78%

SCALED
Build to an 8RM


At Home / Fitness
15 min AMRAP

5, 6, 7, 8, 9...

Push Ups
DB Bent Over Rows (each arm
30 sec plank from hands

B. Metcon (Time)
800m Run or 1000m Row
30 DL (245/165)
30 Burpee Box Jump Overs (24/20)

At Home
800m Run or 5 min run
60 KB/DB swings
30 Burpee Broad Jumps (4'/2')

C. Core
8 Rounds
20 sec Max Wtd Hollow Rocks
10 sec Rest
20 sec Max Banded Good mornings
10 sec Rest
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092820

9/27/2020

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A. Clean and Jerk (Build to a heavy single w/ complex)
1 - Pausing Hang Squat Clean
1 - Hang Squat Clean
1 - Jerk

SCALED
1- HPC
1- FS
1- Jerk

At Home
5 Rounds
1 min - Max Alt DB Hang Squat Cleans
1 min - Max Ab Mat SU
1 min - Max DB S2OH


B. Metcon (Reps)
5 Rounds
1 min - 8 Back Squats @ 70% of 1RM
1 min - Max Hang Power Cleans (155/105)
1 min - 200m Run
1 min - REST

At Home
5 Rounds
1 min - 20 Goblet Squats
1 min - Max DB Rev Lunges (Alternate every round)
1 min - 200m Run
1 min - REST
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092520

9/24/2020

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A. Build to a Heavy Snatch and then Heavy Clean
Scale - Pick One to work on.
*Also new athletes work on Hang power clean w/ coaches


At Home
5 Rounds

1 min - 8 Bulgarian Split Squats w/ weight (each leg)
1 min - 30 sec glute bringe w/ legs straight and shoulders back
1 min - 30 sec max Goblet Squats
1 min - 40 sec max DB Hang Clean to OH (switch arms every 5)

B. Metcon (Rounds and Reps)
20 min AMRAP

-200m run
-65 Double Unders / 150 Singles
-12 Chest to Bar Pull Ups / 15 Pull Ups / 12 Banded Pull Ups / 16 RR / 12 Bent Over Rows / 12 DB BOR
-8 DB Snatches (53/35) / 8 American KBS (70/53)
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092420

9/23/2020

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Picture
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 - At Box
5:30pm - At Box
6:00pm - At Tolleson Park
6:30pm - At Box

A. Metcon (No Measure)

"Odds and Ends.....again"

3 Rounds (30 sec work / 10 sec rest)
Goblet Quad Squat on a 45lb Plate
Front Leg Raised Goblet Rev Lunge (Left)
Front Leg Raised Goblet Rev Lunge (Right)

3 Rounds (30 sec work / 10 sec rest)
Dual Dumbbells Press
Dual Dumbbells Upright Row
Banded Pull Aparts

3 Rounds (30 sec work / 10 sec rest)
Traditional SU w/ DB (elbows to knees) or GHD SU
MB Russian Twists
V-Ups

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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092420

9/23/2020

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A. Metcon (Rounds and Reps)
30 min AMRAP
(Everyone Rows twice)

P1 - 5 min Max Cal Row

P2 & P3 -
5 min AMRAP
16 Burpee Box Jump Overs (24/20)
32 KB SDLHP (70/53) (Rx+88/70)
100' DB walking Lunges (suit case hold) (50's/35's)

At Home
3 Rounds

800m Run
8 Burpee Tuck Jumps
16 KB SDLHP
32 Walking Lunge Steps
8 Burpee Tuck Jumps
16 KB SDLHP
32 Walking Lunge Steps
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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
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