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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

041021

4/9/2021

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8am Intro

9am Advanced

A. Metcon (Time)
30 Rounds (30 min Cap)
1 Squat Snatch (155/105)
4 Toes to Bar
8 Alternating Box Step Ups (24/20)

B.  Accessory

*Partner WOD
8min AMRAP

P1 - Max Banded Sit Ups w/ P2 anchoring feet.
P2 - Max Banded Sit Ups w/ P1 anchoring feet.
*Tandem Max Plank or Hollow Hold


10am Community WOD
A. Metcon (Time)
*Partner WOD
12 Rounds

P1-
10 Deadlifts (185/125)
20 Wall Balls (20/14)

P2
*Max Cal Row

B. Metcon (Reps)
*Partner WOD
20 min AMRAP

P1 - 250m Row
P2 - Max MB SU (20/14)
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040921

4/8/2021

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A. Metcon (Time)
3 Rounds
10 Strict HSPU
10 Hang Power Cleans (135/95)
50 Double Unders

(1 min REST)

3 Rounds
10 Kipping HSPU
10 S2OH (135/95)
50 Double Unders

B. Power Clean
12 mins to build to a heavy 1

C. Accessory
3 Rounds
8 Straight arm band pull downs (stay hollow)
5 - 3 Poistion DL
15 GHD SU w/ 5 sec ecc

3 Rounds
5 Roll Outs
15 Back Extensions
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040821

4/7/2021

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A. Metcon (No Measure)
(In 15 mins)
15-12-10-10-10
Alt DB Press w/ Iso Metric Hold
BB Upright Row

4 x 12
DB Flies
Banded External Rotation

B. Metcon (Rounds and Reps)
12 min AMRAP
30 Single Leg Tuck Ups w/Plate btw the legs (2.5/5)
20 Ab Mat SU Overhead (20/14) (Rx+ GHD SU)
10 Leg & Hip Raises w/ 3 sec eccentric
50' Bear Crawl

C. Mobility
Upper Body
Wrist stretches (2 mins)
Supine Grip Dead Hang (2 x 20 sec hold - 20 sec rest)
Shoulder Opener from the ground (1 min each side)
Foam Roll Lats (1 min each side)
PVC Pipe External rotation drill (1 min each side)
Scap Angel (1 min each side)

Lower Body
Hamstring Roll (1 min each side)
Single Leg Pike on DB (30 sec each) + Dual Leg Pike on DB (30 sec)
Butterfly stretch (1 min)
Couch stretch (1 min each side)
Pigeon Pose (1 min each side)

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040721

4/6/2021

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A. Metcon (Time)
*Partner WOD (Relay Style)
10 Rounds
6 Snatches (135/95)
8 Broad Jumps
10/8 Cal Row
*11 min soft cap (15 min hard cap)

B. Metcon (Time)
*Partner WOD
3 Rounds
200m Run (together)
40 DB Snatches (50/35)
30 Pull Ups
40 Single Arm Thrusters
20 Chest to Bar Pull Ups
40 Single Arm OH Lunges
10 Bar Muscle Ups

SCALED
3 Rounds
200m Run (together)
40 DB Snatches (50/35)
30 Wall Balls (25/20)
40 Single Arm Thrusters
20  Wall Balls (25/20)
40 Single Arm OH Lunges
10  Wall Balls (25/20)
*15 min Soft Cap (20 min Hard Cap)

C. Core
3 Rounds
8 Reverse Sit Ups with 3 sec eccentric
10 Banded Row w/ trunk rotation (2 sec hold) (each side)
12 reps each part of the crunch complex
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040621

4/5/2021

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A. Metcon (Rounds and Reps)
20 Minutes AMRAP
200m Run
10 Burpee Box Jump Over (24"/20")
-Rest 0:30 seconds b/t rounds-

B. Bench Press
5, 5, 3, 3, 3, 1, 1, 1, 1
*Building each set.
**Start at 60%

SCALED: Go off of feel

*If you don't want to bench*

Isometric Alt DB Presses
15, 12, 10, 10, 10 (each side)

Barbell Upright Rows
15, 12, 10, 10, 10

 
C. Accessory

3 Rounds
12 Alt DB Hammer Curls w/ an isometric hold
12 Banded Tri Ext @X031
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040521

4/4/2021

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A. Metcon (Time)
(15 min Cap)
21-15-9
Front Squats (135/95)
(1/ 15-12-9, 2/Scale wt, 3/ Goblet Squats)
12-9-6
Burpee Pull-Ups
(1/ 9-6-3, 2/ Burpees then banded pull ups, 3/ Burpees then ring rows )
- Into -

72 Alternating Dumbbell Snatch (50/35)
(1/ 50, 2/ Scale wt)

B. Back Squat
5x5 @ 32X1 (Add weight each set)
* Rest 90 seconds between *

Build in weight each set, but stick to the tempo!
Here the eccentric (lowering) is 3 seconds, isometric (pause) is 2 seconds, concentric (rising) is "X" (as fast as possible) and the pause between reps is 1 second.

Start around 50% of 1RM

C.  Accessory
3 Rounds
- 24 Reverse Lunges (12 L/12R) (Farmers hold)
- 5 - 3 Position DL (Knee, below knee, Ground) @40% of 1RM

3 Rounds
- 12 MB Squat Jumps
- 20 BB Good mornings (75/55)
*On all lifts challenge yourself

D.  Accessory
After Class - 1 mile run
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040321

4/2/2021

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8am Intro

9am Advanced

A. Metcon (Weight)
Snatch Balance
5 Rounds (1:00)
3,2,2,1,1,1 (work to heavy single)

Power Snatch + Snatch
5 Rounds (1:00)
(Medium weight for all 5 sets)
Metcon (Time)
*Partner WOD

(0:00 - 9:00)
2000m Row

(9:00 -12:00)
REST

(12:00 - Time)
40 Power Cleans (135/95) (Rx+ 185/125)
30 Box Jump Overs (30/24)
200m Run
40 Power Cleans (155/105) (Rx+225/155) (split)
30 Box Jump Overs (30/24)
400m Run
40 Power Cleans (185/125) (Rx+245/165) (split)
30 Box Jump Overs (30/24)
800m Run

2000m Row

10am Community WOD
A. Metcon (Time)
5 Rounds
P1 - 10 Front Squats (95/65), 10 Strict Press, 10 Thrusters
P2 -  Shuttle Sprints
P2 - 10 Front Squats (95/65), 10 Strict Press, 10 Thrusters
P1 -  Shuttle Sprints

Then...

5 Rounds
(40/30) Cal Row
30 MB GHD SU (14/10)
 Accessory
Coach's call
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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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  • Home
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