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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

123118

12/30/2018

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A. Back Squat
Build to a heavy 2

B. Metcon (Time)
"12/31"
20:19 cap
31 Sumo Deadlift High Pull (95/65)
31 Abmat Situps
31 Pullups
31 Thrusters (95/65)
31 Knees to Elbows
31 Wallballs (20/14) @ 10ft
31 Front Rack Lunges (95/65)
31 Box Jumps (24/20)
31 Clean and Jerk (95/65)
31 Burpees
31 Front Squats (95/65)
31 Unbroken Double-Unders

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122918

12/28/2018

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8am OLY

9am 
Advanced


A. MetCon (Time)
"Back to Basics"
*Partner WOD
20 min Cap

6 - 200m Sprints
50 Squats w/ plate (10)
100 sec HS Hold
50 Box Jumps (24/20)
100 Hollow Rocks
6 - 200m Sprints

*Today's metcon is very basic but comprised of foundation movements that must be mastered and continually built on in order to reach many of our gymnastic goals.

B.
 Accessory
Working on GOAT work for the rest of class. Let's attack whatever weaknesses we have here.

10am Community WOD

A. MetCon (Time)
"Back to Basics"

*Partner WOD
20 min Cap

6 - 200m Sprints
50 Squats w/ plate (10)
100 sec HS Hold
50 Box Jumps (24/20)
100 Hollow Rocks
6 - 200m Sprints

*Today's metcon is very basic but comprised of foundation movements that must be mastered and continually built on in order to reach many of our gymnastic goals.

B. MetCon (Reps)
6 Min AMRAP
*Partner WOD

Max Banded Good mornings
(One partner holding the hollow position the whole time)

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122818

12/27/2018

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PERFORMANCE​
A. Push Jerk
3RM, then 90% for 2 x 3
Scaled - Jerk Tech & 5RM

B. Metcon (Time)
10 Rounds (20min Cap)

20 Double Unders (1-10 S-S-DU, 2-Single Unders)
10 Push Presses (135/95 lbs) (1-5 PP, 2-Scale weight)
5 C2B Pull Ups (1-3 C2B, 2- Pull Ups, 3- Jumping PU w/ 3 sec eccentric or 15 RR)

FITNESS
A. 4 Rounds
12-15 Tempo DB Strict Press @ 1111
8-10 DB Bench Rows each side @ 21X1
45 sec L-Sit Taps (10 each leg x 2 sets)
12 DB Lat Raises @ 20X1

B. Metcon (Time)
10 Rounds (20min Cap)

10 Weighted Box Step-Ups (20″/18″) (35/25)
10 Dumbbell Push Presses (35/25)
10 Jumping Pull Ups (w/ 3 sec eccentric)
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122718

12/26/2018

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PERFORMANCE
A. Build to Heaviest Full Clean
Scaled - Work on technique

B. Metcon (Reps)
*Partner WOD
8 min AMRAP
Max Complex - DL + Hang Squat Clean + Front Squat (135/95 or 60% of Heaviest Clean) (Rx+ 185/125)

​C. Metcon (Reps)
*Partner WOD
6 min AMRAP
Max Ab Mat SU (Partner holding plank) (Rx+ GHD SU)

FITNESS
A.  Every minute, on the minute, for 15 minutes (3 sets) of:
10-12 Tempo Push-Ups @ 1111
50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
6-8 Strict Toes to Bar or Hanging Leg Raises @ 2110
20 Push-Ups @ 10X0
50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)

B. Metcon (Reps)
*Partner WOD
8 min AMRAP
8 KBDL + 6 Russian KBS + 4 Goblet Squats

C. Metcon (Reps)
*Partner WOD
6 min AMRAP
Max Ab Mat SU (Partner holding plank) (Rx+ GHD SU)
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122618

12/25/2018

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A.
PERFORMANCE
(In 15 mins)

Back Squat
-93% for 2 x 1
-95% for 2 x 1
-work up if feeling good
-Then 78% for 2 x 3 (on 2 sec speed pause squats)

FITNESS
15 MIN EMOM
6 Goblet Squat @ 32X1
12 KB DL @ 30X1
6 Goblet Squat @ 32X1
12 KB DL @ 30X1
45 sec Plank Hold

B
PERFORMANCE
Metcon (Time)
5 - 4 min Rounds
Sprint 200m
12 Burpees over the BB
12 Thrusters (95/65)(Rx+ 115/750
*Score = Slowest round

FITNESS
Metcon (Time)
5 - 4 min Rounds
Sprint 200m
12 Up-Down w/ tuck jump
12 DB Thrusters (35/25)
*Score = Slowest round

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Christmas Eve WOD

12/23/2018

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​Good times at the Taco Mac Holiday Party!
Metcon (Time)

"12 Days of Christmas"

1 Run to Wall or 25 Double-Unders
2 Power Cleans (135/95 lbs.)
3 Ring Dips
4 Dumbbell Ground to Overhead (50/35 lbs.)
5 Burpees over BB
6 Toes to Bar
7 Push-ups
8 Box Jumps (30/24)
9 Kettlebell Swings (70/53 lbs.)
10 Pull-ups
11 Front Squats (135/95 lbs.)
12 Shoulder to Overhead (135/95 lbs.)
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122218

12/22/2018

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8am OLY

9am 
Advanced


A. Back Squat
20RM

B. Metcon (Rounds and Reps)
12 min AMRAP

10 Ground to Overhead (135/95)
10 Pull Ups
10 Box Jumps (30/24)

C. Metcon (Time)
3 Rounds

400m run
8 Front Squats (135/95)


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

P1 & P2 AMRAP
50 Partner Med Ball SU tosses
40 Russian KBS (70/53)
30 Bench Press (135/95)
20 Box Jumps (30/24)

P3
Row 1000m
*Partners rotate when P3 finishes 1000m row.
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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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