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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

123116

12/30/2016

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8am OLY and CF Intro

9am Advanced and Endurance WOD

Metcon (Reps)
*Groups of 3

4 Rounds

5 Min AMRAP

45 Pull Ups
90 DU
*Max Reps of Complex 3 Snatch DL + 2 Hang Snatches + 1 OHS

(1 Min Rest)

10am Community WOD

Metcon (Rounds and Reps)

20:17 AMRAP

10 DL (135/95)
9 Box Jumps (24/20)
8 Burpees
7 Hang Cleans
6 Squat Jumps
5 Front Squats
4 Pull Ups
3 S2OH
2 - 100m Sprints
1 - 20sec HS Hold

SCALED

10 DL (95/65)
9 Set Ups (24/20)
8 Burpees
7 Hang Cleans
6 Squat Jumps
5 Front Squats
4 Supine Ring Rows
3 S2OH
2 - 100m Sprints
1 - 20sec HS Hold
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123016

12/29/2016

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#Flashback Friday

Strength

Clean and Jerk

10 Min EMOM

2 each min building to a heavy load


SCALED

Work Split Jerk Tech (3 each min from the rack)


Metcon (Time)
*3 Partner WOD

3 Rounds (Everyone Rows 3 Time)

P1 - Row 1000m

P2 & P3

AMRAP

(Both partners working at the same time and split reps)
40 Wall Balls (20/14)
40 Tuck Ups
10 Power Cleans @ 75%

SCALED

*3 Partner WOD

3 Rounds (Everyone Rows 3 Time)

P1 - Row 1000m

P2 & P3

AMRAP

(Both partners working at the same time and split reps)
40 Wall Ball Squats (14/10)
40 Sit Ups Ups
30 KBS (35/26)
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122916

12/28/2016

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Skill
Rope Climb
(10 Mins for Tech OR 10 Min Death by Rope Climb)

*Death by Rope Climb is a 10 min EMOM increasing a rep each min. Min 1 = 1 Rope Climb, Min 2 = 2 Rope Climbs, etc...

Metcon (Time)
21-15-9

DL @ 65%
Box Jumps w/ med ball (24/20) (20lb/14lb)
Straight Leg Raises from bar

SCALED

KB DL (53/35)
Box Jumps (24/20)
Knee Raises
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122816

12/27/2016

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Metcon (Reps)
8 Min AMRAP
*Partner WOD

Max Reps

Bench Press @ 60%

Metcon (Time)
*Partner WOD

200m Partner Farmers Carry (70kb /53kb)
Then..

5 Rounds

10 Back Squats @ 60%
20 HSPU (Go strict as long as possible if possible)
30 GHD SU
40 DU

Then...

200m Partner Farmers Carry (70kb /53kb)

SCALED

200m Partner Farmers Carry (53kb /35kb)
Then..

5 Rounds

10 Goblet Squats (53/35)
20 S2OH @ 70% of Strict Press 1RM (Go strict as long as possible if possible)
40 Med Ball SU w/ ab mat (25/20)
90 Singles

Then...

200m Partner Farmers Carry (53kb/35kb)



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122716

12/26/2016

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Metcon (Time)

Run 1 mile
20 Pull Ups
20 OH Lunges (95/65)
Run 800m
15 Pull Ups
15 OH Lunges (95/65)
Run 400m
10 Pull Ups
10 OH Lunges (95/65)


SCALED

Run 800m
20 kip swings or 40 jumping PU
20 OH Lunges (45/35) or 20 plate Lunges (35/25)
Run 400m
15 kip swings or 30 jumping PU
15 OH Lunges (45/35) or 15 plate Lunges (35/25)
Run 200m
10 kip swings or 20 jumping PU
10 OH Lunges (45/35) or 10 plate Lunges (35/25)


*Rx+ = C2B PU & 115/75 OH Lunges
Accessory
(If you have time)

3 Rounds

” Durante Core ”

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –


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122616

12/25/2016

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Strength
Metcon (No Measure)

10 Min EMOM

2 Hang Squat Cleans (building to a heavier load each round)
* Once you begin to reach fatigue go for 1's.

SCALED

7 Goblet Squats Each min (35/26)


Metcon (Time)
(20 min Time Cap)

60 Sumo Deadlift High Pulls (95/65)
50 Situps w/ab mat & med ball (25/20)
40 Thrusters (95/65)
30 Burpees over the Bar
20 Shoulder to Overhead (95/65)

SCALED

60 Sumo Deadlift High Pulls (65/45)
50 Situps w/ab mat & med ball (14/10)
40 Thrusters (65/45)
30 Burpees over the Bar
20 Shoulder to Overhead (65/45)

1st Timers

60 Hanging KB SDL High Pulls (35/26)
50 Situps w/ab mat
40 Thrusters (45/35)
30 Burpees
20 Shoulder to Overhead (45/35)
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122516

12/25/2016

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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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