 A. Metcon (Weight)
5 Sets of the Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean Rx Set #1 - 60% of 1RM Power Clean Set #2 - 64% of 1RM Power Clean Sets #3+4+5 - 68% of 1RM Power Clean Scaled - Work to a progressively heavier load. Beginner - Hang Power Clean tech Fitness 12 min AMRAP 1, 2, 3, 4, 5, 6.... KB DL Russian KBS Evil Wheels B. Metcon (Time) 50 Power Cleans On the Minute - 5 Toes to Bar Barbell - 155/105 (Rx+ 185/125) Scaled (1-Scale wt, 2-Hang Power Cleans, 3-100 Russian KBS) Fitness - 120 Russian KBS The workout starts with 5 Toes to Bar. In the time remaining inside the minute, athletes work towards the 50 power clean total. At the turn of the minute, we return for 5 more Toes to Bar, cycling through this process until we either reach the 50 rep total, or the 9:00 time cap. Stimulus wise, we are looking for a load that we are very confident we could "touch and go" for at least 10 reps when fresh. Inside the workout, we may turn to fast singles from the onset, but it's a load that we can get back to our shoulders every time as soon as we get our hands on the bar. In an ideal situation, we are choosing a load that we are cycling for sets, further challenging ourselves with this combination. Lighter is better here, creating a far more potent workout. Strategy wise, workouts like this can bait us in. It's easy to fall victim to living inside that specific minute, feeling a sense of urgency to get as many reps as we can in before the next set of TTB. As in, too many reps. And we fall off hard. It would not be uncommon to see a rep breakup scheme that looks like this by the minute: 12-9-6-6-5-5-5-2 (8 minutes of work) 8-7-7-7-7-7-7 (7 minutes of work) If the athlete above slowed things down a bit in the opening rounds by opening with a single round of 8, and directly moving to 7's, it beats the former layout by round of TTB. Le's think through a sustainable pace for the duration, versus trying to maximize our reps in the early minutes. With the target being 50, and not 30, it's more a longevity piece than a sprint piece. C. Accessory Rx 21-18-15-12: Calories Row Heavy Russian KBS Scaled 27-24-21-18: Calories Row Heavy Russian KBS Rx+ 27-24-21-18: Calories Row GHD Sit-Ups
0 Comments
 A. Back Squat
Find 10RM SCALED 14 min EMOM Odd - 10 Back Squats at (135/95) Even - 30 sec wtd flutter kicks Rx+ Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 69% of Back Squat 3RM Back Squat OR 63% of 1RM. This load is used on *both* lifts, for all sets. We will be increasing this percentage steadily over the weeks to come. Time remaining in the minute after squats is rest. Post completed load today for tracking purposes. B. Metcon (4 Rounds for reps) "Hot Sauce" Part 1 3 min AMRAP 21/15 Calorie Row (1-18/13, 2- 1 min max Cal Row) 21 Lateral Burpees over Rower (15 Lateral Burpees over Rower) Max Overhead Squats (75/55) (Rx+95/65) (1-scale wt, 2-front squat) Rest 3:00 "Hot Sauce" Part #2 AMRAP 3:00 18/13 Calorie Row (1-15/11, 2- 0:45 max Cal Row) 18 Lateral Burpees over Rower (12 Lateral Burpees over Rower) Max Overhead Squats (95/65) (Rx+115/85) (1-scale wt, 2-front squat) Rest 3:00 "Hot Sauce" Part #3 AMRAP 3:00 15/11 Calorie Row (1-12/9, 2- 0:30 max Cal Row) 15 Lateral Burpees over Rower (9 Lateral Burpees over Rower) Max Overhead Squats (115/85) (Rx+135/95) (1-scale wt, 2-front squat) Rest 3:00 "Hot Sauce" Part #4 AMRAP 3:00 12/9 Calorie Row (1-8/5, 2- 0:15 max Cal Row) 12 Lateral Burpees over Rower (6 Lateral Burpees over Rower) Max Overhead Squats (135/95) (Rx+155/105) (1-scale wt, 2-front squat)  8am OLY and Intro
9am Advanced A. Metcon (No Measure) 5 Rounds: 5 Power Cleans (205/145) 5 Bench Press (205/125) Rx+ 5 Rounds: 5 Power Cleans (225/155) 5 Bench Press (225/135) *The sticky spot will be the bench press for most athletes. Here, we are looking for a barbell load that we can cycle for 8+ reps, when completely fresh. Breaking up the first set is not wrong, but if we are breaking twice, let's reduce the load some. B. Metcon (Time) Teams of 3 with a 30:00 Time Cap: 800m Team Wreckbag Run (50/35) 60 Deadlifts (115/85) 60 Front Squats (115/85) 60 Push Jerks (115/85) 800m Team Wreckbag Run 50 Deadlifts (135/85) 50 Front Squats (135/85) 50 Push Jerks (135/85) 800m Team Wreckbag Run 40 Deadlifts (155/105) 40 Front Squats (155/105) 40 Push Jerks (155/105) 800m Team Wreckbag Run 30 Deadlifts (175/125) 30 Front Squats (175/125) 30 Push Jerks (175/125) In our teams of three, this workout is completed with a single Wreckbag (passed around the team as seen fit during the runs), and a single barbell where teams add weights over the course of the four rounds. Stimulus wise, we are looking for the following criteria forthe barbell loads: Weight #1 - A light load all teammates could cycle for 21+ front squats when fresh. Weight #2 - A moderate load all teammates could cycle for 15+ front squats when fresh. Weight #3 - A moderately heavy load all teammates could cycle for 12+ front squats when fresh. Weight #4 - A heavy-ish load all teammates could cycle for 8+ front squats when fresh. The full team runs the distances together, again with the single bag that they can pass around as they see fit. The full team must be back indoors together by their barbell before starting the deadlifts. From here, these are team totals that they can break up however they please. A teammate can stay behind the quickly change the weights for the next barbell as the other two (with the bag) head out the door for a headstart on the run. Plan accordingly. If we reach the time cap in this workout, let's add :01s for each rep not completed, with the run being a single :01 much like a rep on the barbell. 10am Community WOD Metcon (Time) *Teams of 3 P1 - Run 800m P2 & P3 will alternate between movements for as many rounds as possible while P1 is running. Teams are finished when everyone has run twice. 8 Power Cleans (135/95) (1- Scale reps, 2- Scale wt, 3- 15 Russian KBS) 10 Bench Press (155/105) (1- Scale reps, 2- Scale wt, 3- 10 push ups) 12/9 Cal Row (9/6) 14 Air Squats 24 DU / 36 Singles  A. Hang Snatch
5RM w/ 4 sec eccentric, then 2 x 5 @ 90% *Try to finish heavier than last week. Rx+ *Reminder: To train Rx+ you must have prior knowledge and the capacity to complete work. 3 Sets of 3: Pausing Snatch Pulls 3 Sets of 3: Snatch High Pulls 3 Sets of 1 Complex: 1 Power Snatch 1 Squat Snatch Percentages: Pausing Snatch Pulls - 70-75-80% Snatch High Pulls - 50-55-60% Snatch Complex - 50-55-60% SCALED - Hang Power Snatch Tech FITNESS - 12 Min AMRAP 40 Skiers (45lb plate) 12/8 Cal Bike 15 Russian twists (each side) (15/10) B. Overhead Squat Build to a 10RM Scaled - OHS Tech Fitness - 8 min AMRAP 12 Hollow Rocks 8 Goblet Squats Sprint to wall and back C. Metcon (Time) 2 Rounds: 10 Power Snatches (135/95) (1-6 PS, 2- Scale wt, 3- Fitness) 8 Burpee Over Bar (1-Burpees, 2- Scale volume) Directly into... 2 Rounds: 8 Power Snatches (135/95) (1-4 PS, 2- Scale wt, 3- Fitness) 8 Burpee Over Bar (1-Burpees, 2- Scale volume) Directly into... 2 Rounds: 6 Power Snatches (135/95) (1-2 PS, 2- Scale wt, 3- Fitness) 8 Burpee Over Bar (1-Burpees, 2- Scale volume) FITNESS 2 Rounds: 16 KB Sumo DL High Pull (70/53) 8 Burpee Over KB Directly into... 2 Rounds: 12 KB Sumo DL High Pull (70/53) 8 Burpee Over KB Directly into... 2 Rounds: 8 KB Sumo DL High Pull (70/53) 8 Burpee Over KB  A. Metcon (Time)
*3 Partner WOD (30 min Cap) 2 Rounds P1 - Run 800m (1- 600m) P2 - *Max Cal Row P3 - *Max Med Ball SU (20/14) / Rx+ Max GHD SU **Partners that are rowing and performing sit ups do so until the runner returns. Once the runner is back partners rotate. Each round is complete when each partner has run, rowed, and completed sit ups. ** Put calories and sit ups in comments. B. Mobility --- Upper Body --- Supinated Grip Dead Hang - 2 x :30 Puppy Pose - 1:00 Shoulder Smash- 1:00/each Side Lying Windmill - 1:00/each T Spine Bridge stretch - 1:00 --- Lower Body --- Pigeon Pose - 2:00/each Quad Smash - 2:00 Couch Stretch - 1:00 Straddle - 1:00 Kneeling Split - 1:00  Kelly from Battle of the Ages!!!!
A. Metcon (Weight) Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 - 5 Hang Squat Cleans + 3 Push Jerks Min #4 - 4 Hang Squat Cleans + 4 Push Jerks Min #5 - 3 Hang Squat Cleans + 5 Push Jerks Min #6 - 2 Hang Squat Cleans + 6 Push Jerks Min #7 - 1 Hang Squat Clean + 7 Push Jerks Barbell Loading - 53% of 1RM SCALED Hang Power Clean + S2OH FITNESS 7 min EMOM Min #1 -In 50 sec - 1 Wtd Burpee + Mtn Climbers till 0:50 Min #2 - In 50 sec - 2 Wtd Burpee + Mtn Climbers till 0:50 Min #3 - In 50 sec - 3 Wtd Burpee + Mtn Climbers till 0:50 Min #4 - In 50 sec - 4 Wtd Burpee + Mtn Climbers till 0:50 Min #5 - In 50 sec - 5 Wtd Burpee + Mtn Climbers till 0:50 Min #6 - In 50 sec - 6 Wtd Burpee + Mtn Climbers till 0:50 Min #7 - In 50 sec - 7 Wtd Burpee + Mtn Climbers till 0:50 B. Deadlift Find 20RM Warming (one set at each percentage, using estimated 1RM): 7 Reps @ 40% 5 Reps @ 50% 3 Reps @ 55% 3 Reps @ Target Weight (~55-65%) SCALED - DL Technique FITNESS 15 Min AMRAP 5 Rounds 1 min - Max KBDL (70/53) 2 min - 30 sec max Cal Bike 3 min - Max Med Ball SU (20/14) C. Metcon (Time) (20 min Cap) 27-21-15-9: 200m Run (100m) Wallballs (20/14) (1- 21-15-12-9, 2- Scale wt) Box Jumps (24/20) (1- 21-15-12-9, 2- Step Ups) Rx+ 27-21-15-9: Wallballs (30/20) Box Jump Overs (24/20) Power Cleans (115/85)  A. Bench Press
10 x 4 at 80% OR Build to a 4RM FITNESS 20 Alternating DB Press 12 Ring Rows DB Suitcase Carry + DB Waiter’s Carry (Left Arm Overhead) to wall DB Suitcase Carry + DB Waiter’s Carry (Right Arm Overhead) to door 12/9 Cal Row B. Metcon (Time) 10 Rounds 12 American Kettlebell Swings (53/35) (Rx+ 70/53) (1- 8 AKS, 2- Scale wt) 9 Deficit Push-Ups (45s/35s) (Rx+ 5 Strict Ring Dips) (1- 6 Deficit PU, 2- No deficit) 6 Knees to Elbow (Rx+ Toes to Bar) (1- 3 K2E, 2- Reverse incline SU) C. Accessory Accumulate 1:30 of an L-Sit on Parallettes *Every break, complete :20s in a plank (Rx+ handstand hold) Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where we are in the movement. From a handstand hold on the wall, to free-standing, let's challenge ourselves to where we currently are with this "penalty" between sets. |
Welcome to CFEXCrossFit 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! 
Archives
July 2019
Categories |
RSS Feed