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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

120120

11/30/2020

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A. Metcon (Rounds and Reps)
6 min AMRAP
1, 2, 3, 4, 5, 6...
Hand Stand Push Ups / Pike from box / Push Up to pike / DB Z Press
* 6 Bent Over Rows after each round (use HC & PP wt)

(Rest 2 mins)

6 min AMRAP
1, 2, 3, 4, 5, 6...
Hang Clean & Push Press (115/80) / Scale wt / Use DB
*5 toes to bar after each round

At Home
6 min AMRAP
1, 2, 3, 4, 5, 6...
Hand Stand Push Ups / Pike from box / Push Up to pike / DB Z Press
* 8 Single arm DB Bent Over Rows after each round (each side)

(Rest 2 mins)

6 min AMRAP
2, 4, 6, 8, 10, 12...
DB Hang Clean & Push Press (each side)
*5 leg and hip raises after each round


B. Metcon (Time)
(20 min Cap)

50 Double Unders / 100 Singles
50 Ab Mat SU
25 Russian KBS (70/53)

40 Double Unders / 100 Singles
40 Ab Mat SU
20 Russian KBS (70/53)

30 Double Unders / 100 Singles
30 Ab Mat SU
15 Russian KBS (70/53)

20 Double Unders / 100 Singles
20 Ab Mat SU
10 Russian KBS (70/53)

10 Double Unders / 100 Singles
10 Ab Mat SU
5 Russian KBS (70/53)

C.  Accessory
3 Rounds

8 Lateral & Front Raises
15 BB Curls
15 Tricept Banded Pull Downs (1 sec at bottom)
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11/30/20

11/29/2020

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A. Metcon (Weight)
Stamina Squats
10 min EMOM
Min 1 - 5 Front Squats (50% of FS 1RM)
Min 2 - 10 Back Squats

At Home
10 min EMOM
Min 1 - 8 Goblet Squats
Min 2 - 20 Reverse Lunges


B. Metcon (Time)
10 Deadlifts - 1 Deadlift (185/125) (Rx+275/205)
1 Box Jump - 10 Box Jumps (24/20) (Rx+ 30/24)

Then...

4 Rounds
20 DB Russian Step Ups (50/35) (5R / 5L)
15 Wall Balls (20/14)
10 Burpees

At Home
20 DB Deadlifts - 2 DB Deadlift *Go down by 2's
1 Squat Jump - 10Squat Jumps

Then...

4 Rounds
20 DB Rev Lunges (50/35) (10R / 10L)
15 DB Thrusters
10 Burpees


C. Core
4 Rounds

(30 sec work / 10 sec rest)
DB/KB Pull Overs in the hollow
Reverse Sit Ups w/ 3 sec eccentric
Russian Twists w/ plate
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112820

11/27/2020

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8am Intro

9am Advanced

A. EMOM: High-Hang Snatch (Building to a heavy single)
10 min EMOM
1 High Hang Squat Snatch

B. Metcon (Time)
"So Fresh, So Clean"
For Time:
20/15 Calorie Row, 10 Hang Squat Cleans
20/15 Calorie Row, 9 Hang Squat Cleans
20/15 Calorie Row, 8 Hang Squat Cleans
20/15 Calorie Row, 7 Hang Squat Cleans
20/15 Calorie Row, 6 Hang Squat Cleans
20/15 Calorie Row, 5 Hang Squat Cleans
20/15 Calorie Row, 4 Hang Squat Cleans
20/15 Calorie Row, 3 Hang Squat Cleans
20/15 Calorie Row, 2 Hang Squat Cleans
20/15 Calorie Row, 1 Hang Squat Cleans
Barbell - 155 / 105 lb

SCALES:
20/15 CALORIE ROW
- 20/15 Calorie Bike Erg
- 15/10 Calorie Assault or Echo Bike
- 15/10 Ski Erg
- 200m Run
- 150m Air Runner or True Form

HANG SQUAT CLEANS
- Dual Dumbbell Hang Squat Cleans
- Odd Object Squat Cleans
- 1.5x Reps Goblet Squats
- 2x Reps Jumping Air Squats

​
10am Community WOD

A. Metcon (Rounds & Reps)
*Partner WOD
30 min AMRAP
(Relay Style)

10 Bench Press @ 65% of 1RM
8 Hang Power Cleans (115/75)
6 MB Squat Jumps (20/14)

(3 min Rest)

B. Metcon (Time)
800m Run

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112720

11/26/2020

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A. Metcon (Time)
100 Double Unders
(1- 200 singles, 2- 100 line hops)
400m Run
(1- 2 min run, 2- 500m Run, 3- 24/18 Cal on Bike)
50 Deadlifts (185/125)
(1- Scale wt, 2- KB DL)
400m Run
40 DB Lunges (50/35)
(1- Scale wt, 2- Body Wt)
400m Run
30 DB Snatches (50/35)
(1- 200 singles, 2- 100 line hops)
400m Run
20 Burpee Box Jump Overs (24/20)
(1- Scale volume, 2- Burpee step ups, 3- Burpees)
400m Run
10 Single Arm Devil Presses (50/35)
(1- 5 DP, 2- 20 DB Snatches)
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Thanksgiving 2020

11/25/2020

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A. Metcon (Rounds and Reps)
*Partner WOD

(18:00 - 12:00)
 AMRAP
3 Power Cleans (135 / 95)
3 Front Squats
3 Push Jerks

(12:00 - 6:00)
AMRAP
3 Power Cleans (155 / 105)
3 Front Squats
3 Push Jerks

(6:00 - 0:00)
AMRAP
3 Power Cleans (185 / 135)
3 Front Squats
3 Push Jerks

SCALES
-Scale weight
- 3 DL / 3 HPC / 3S2OH
-6 RKBS / 6 Gob Squats / 6 KB S2OH


B. Metcon (Rounds and Reps)
*Partner WOD

15 min AMRAP

P1 - Sprint to wall and back / (9/7 Cal Row) / ( 7/5 Cal Bike)
P2 - Max Rep on core movement

Core Movements-

1st - DB Crush Grip L Crunches
2nd - DB Crush Grip Hollow Flutters
3rd - DB Single Arm Cross Body Crunches
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112520

11/24/2020

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A. Function Bodybuilding
3 Sets
A1) 10-12 Bench Press @31X0
A2) 10-12 Pendlay or Bent Over Row @30X1

3 Sets
B1) 10-12 Strict Dips @2020
B2) 12-14 Inverted Row @30X0

B. Metcon (3 Rounds for reps)
6 min AMRAP
1, 2, 3, 4, 5, 6.....
Strict Pull Ups
1) Banded PU, 2) Ring Rows
*8 DB Squeeze Presses (Rx+ in the hollow)

(2 min Rest)

6 min AMRAP
1, 2, 3, 4, 5, 6.....
Dips
1) Banded Dips, 2) Bench Dip
*12 Heavy Russian KBS after each round

(2 min Rest)

6 min AMRAP
1, 2, 3, 4, 5, 6.....
Deficit Push Ups w/ MB taps
1) PU w/ taps, 2) Push Ups
*8 Heavy Russian KB SDLHP

At Home
6 min AMRAP
1, 2, 3, 4, 5, 6.....
Straight leg bridge (seconds)
*8 DB Squeeze Presses or diamond push ups

(2 min Rest)

6 min AMRAP
1, 2, 3, 4, 5, 6.....
Dips (use chairs)
*12 Heavy Russian KBS or DB Snatches after each round

(2 min Rest)

6 min AMRAP
1, 2, 3, 4, 5, 6.....
Push Ups
*8 Heavy Russian DB SDLHP

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112420

11/23/2020

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A. Function Bodybuilding
3 Sets
A1) 4-5 (each knee) Half Kneeling Barbell Press @20X2
*Perform repetitions on each knee for every
set. Total 8-10reps per set.
A2) 6-8 Segmented Clean Deadlift @3131

3 Sets
B1) 8-10 RDL @ 32X0
B2) 8-10 (each arm) Single Arm Dumbbell Push Press @30X1

B. Metcon (Time)
"Triple Sec"
For Time:
15-12-9:
Kipping Handstand Pushups
Toes to Bar

200 Double-Unders

12-9-6:
Kipping Handstand Pushups
CTB Pull-Ups

150 Double-Unders

9-6-3:
Kipping Handstand Pushups
Bar Muscle-Ups

100 Double-Unders
​
SCALES
KHSP - Piked HSPU> (PJ/PP/SP)> DB S2OH
T2B - T2Air > T2E >Hanging Knee Raise > Leg &Hip Raise
MU Progression - T2B> Pull Ups > Chest to Bar
Double Underes - Singles x 2 > Line Hops x 2
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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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