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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

120118

11/30/2018

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8am OLY

9am 
Advanced

*Be here early to get warm. We are going straight into complex.

A. Warm-up
8 Min AMRAP
Goat work: 1, 2, 3, 4, 5, 6, 7, 8.....
*20 DU  / 30 singles  between each round
**Today we're warming up with gymnastic  GOAT work: HSPU, Kipping movements (MU, ttb, c2b), or pistol progressions.

B. Front Squat
1RM with 3 sec pause, then 85% for 2 x 3 )

C. Metcon (Reps)
12 Min EMOM

Min 1: 4 Hang Squat Cleans (135/95) Rx+ 185/125
Min 2: 15 Med Ball Ab Mat SU (25/20)
Min 3: Max Burpee Over BB


10am Community WOD
A. Metcon (Rounds and Reps)
20 Min AMRAP
*Partner WOD

20 Deficit Push Ups
20 Parallel Ring Rows
20 Air Squats
20 Med Ball SU w/ ab mat

*One partner will be working through the AMRAP while one partner  completes 200 singles (NO DU)
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113018

11/29/2018

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*If your shoulders need a break there are scales for you. Come in house and see!
PERFORMANCE
Metcon (Time)
100 S2OH (115/80) (scale weight)
*Every time the BB drops from the rack position perform  the movement allotted for that time.
** (0:00 - 4:00) 5 Pull Ups
(4:00 - 8:00) 3 T2B
(8:00 - 12:00) 10 Tuck Ups
(12:00 - 16:00) 15 Hollow Rocks
(16:00 - 20:00) 15 Sit Ups

FITNESS
Metcon (Time)
40 DB S2OH
40 DB Snatches
40 DB Cleans

*Every time the BB drops from the rack position perform  the movement allotted for that time.
** (0:00 - 4:00) 5 Pull Ups
(4:00 - 8:00) 3 T2B
(8:00 - 12:00) 10 Tuck Ups
(12:00 - 16:00) 15 Hollow Rocks
(16:00 - 20:00) 15 Sit Ups


 ACCESSORY

5 Rounds

8 BB Curls
8 DB Nose Breakers (each arm)
1 min KB Farmers Carry Hold
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112918

11/28/2018

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PERFORMANCE & FITNESS
A. Metcon (Time)
20 min AMRAP
*3 Partner WOD

P1 & P2 -
AMRAP
20 Box Jumps (30/24)
30 GHD Hip Ext
40 Wall Ball Partner tosses (20/14) (partners 3' apart)

P3-
Row 500m
​

B. Metcon (No Measure)
5 Min Lower Body Compression
5 Min Lower Body Stretch
5 Min Upper Body Compression
5 Min Upper Body Stretch


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112818

11/27/2018

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GYMNASTIC WARM UP
Round 1
1 min - Active Bar Hang
1 min -  Single Leg Reverse Lunge w/ plate or KB
1 min -  Wall walk or Inch worm

Round 2
1 min -Straight arm band pull over in hollow position
1 min -  Single Leg Reverse Lunge w/ plate or KB
1 min -  HS Hold or Plank Hold

Round 3
1 min - Hip to bar
1 min -  Single Leg Reverse Lunge w/ plate or KB
1 min -  Cherry Pickers from HS or Push Up Position

*Only progress to the next corresponding skill once you've mastered the prior.

PERFORMANCE
A. Clean and Jerk
15 min Max Effort
Scaled - Clean Tech

FITNESS
A. Metcon 
4 Rounds
6-8 Snatch-Grip Romanian Deadlift @ 4011
8-10 Alt DB Press w/ isometric hold
30 - 45 sec Ring Flex Armed Hang
30 - 45 sec knee hang


PERFORMANCE & FITNESS
B. Metcon (Time)
3 Rounds

30 Russian KBS (70/53)
25 Mountain Climbers (each leg)
20 Russian KBS (70/53)
15 Tuck Ups
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112718

11/26/2018

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PERFORMANCE
A. Bench Press 
65%x8
75%x5
85%x3
90%x1
88%x3
78%x5+

B. Metcon (Time)
*12 min AMRAP
10, 20, 30, 40...
DU
Ab Mat SU
* 10 Hanging High Pull after each round (135/95)

FITNESS
A. Metcon (No Measure)
3 Sets
12 Tempo Push-Ups @ 1111
30 sec handstand hold
8 Strict Toes to Bar or Hanging Leg Raises @ 2110
20 Push-Ups @ 10X0
1 min elbow plank

2. Metcon (No Measure)
*12 min AMRAP

20, 40, 60, 80......
Singles
10, 20, 30, 40......
Ab Mat SU
* 10 KB SDLHP (53/35)

GYMNASTICS
3 Rounds

1 min - Max Bicycle Sit Ups
1 min - Max Banded Good mornings
1 min -  Wtd Flutter Kicks

EXTRA CREDIT
*To be done on your own
3 Rounds

45 sec max  DB Alternating Curls
15 sec Rest
45 sec max  BB skull crushers
15 sec Rest

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112618

11/25/2018

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PERFORMANCE
A. Back Squat
65%x8
75%x5
85%x3
90%x1
88%x3
78%x5+

B. Metcon (Time)

*20 min Cap
20 (L-Lunge, R-Lunge, Thruster) (95/65)
30 Box Step Ups (Holding plates from thrusters)
45 Pull Ups
60 DL (185/125)

FITNESS
A. Metcon (No Measure)
4 Rounds
10 Back Squats @ 30X1
10 RDLs @ 30X1
10 Alternating Cossack Squats @ 2111
FITNESS

B. Metcon (Time)
*20 min Cap
20 (L-Lunge, R-Lunge, DB Thruster) (50/35)
30 Box Step Ups (Holding plates from thrusters)
45 Pull Ups
60 DB Cleans (50/35)


GYMNASTICS
1 Min Max Hollow Rocks

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112418

11/23/2018

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8am OLY

9am 
Advanced

*Be here early to get warm. We are going straight into complex.

A. Metcon (Time)
30 Clean and Jerks (155/105)
On the Minute: 7 Toes to Bar
*Rx+ (185/125)

B. Kip Strength Drills 
12 Min EMOM
-Med Ball Kip Swing
- Straight Arm Pull Downs in hollow
- Banded Hip to Bar

C. Metcon (Time)
"Grade School"
*Partner WOD
10 - 200m Sprints


10am Community WOD
A. Metcon (Rounds and Reps)
30 Min AMRAP
*3 Partner WOD

P1 & P2
8 Burpee Box Jump Over (24/20)
12 DB Hang Clean & OH (50/35)
16 GHD SU

P3
800m Row

B. Metcon (Reps)
8 min AMRAP
*3 Partner WOD

Max Incline Reverse Sit Ups :-)

11am Friendsgiving Potluck Lunch!!!
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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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  • Home
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