 Come in and get mobile for the Open and In-House Comp!
PERFORMANCE & FITNESS A. Metcon (No Measure) 20 min EMOM (4 Rounds) Station 1 – 30 sec Assault Bike Sprint Station 2 – 15 Russian Kettlebell Swings (Moderate to Light) Station 3 – 15 Dumbbell Push Press Station 4 – 30 Mountain Climbers Station 5 – 20 Tuck Ups B. Mobility 2 min Pigeon Pose w/ Circles (Right) 2 min Pigeon Pose w/ Circles (Left) 2 min 1/2 Kneeling Quad Stretch with rotation) (Right) 2 min 1/2 Kneeling Quad Stretch with rotation) (Left) 2 min Banded Shoulder Opener (Right) 2 min Banded Shoulder Opener (Left) 2 min Rolling Behind Shoulder Blade 2 min Thoracic Spine Stretch
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 PERFORMANCE
A. Bench Press Warm Up 5@50%, 5@60%, 5@70% Then... 3@85-90% 3@85-90% 3@85-90% 10@55-65% *Perform 5 rounds of 8 Bent Over Rows in between the round of bench press. Build to a heavy set of 8 with supinated Bent Over Row. B. Metcon (3 Rounds for reps) 3 Rounds 5 min AMRAP 10 Lateral burpee over bar 5 Power Cleans Then... 2 min Rest Rx Round 1-115/80 Round 2-135/95 Round 3-155/105 Rx+ Round 1-155/105 Round 2-185/125 Round 3-205/135 FITNESS A. 15 min AMRAP (5 min AMRAP) 1, 2, 3, 4, 5, 6, 7, 8, 9...... Ring Dips DB Bent Over Rows (1 min) Rest (5 min AMRAP) 1, 2, 3, 4, 5, 6, 7, 8, 9......(Continue Rep Scheme) Deficit Push Ups Ring Rows B. Metcon (3 Rounds for reps) 3 Rounds 5 min AMRAP 10 Burpee Step Ups (w/45lb Plate) 20 Alt DB Hang Clean & Jerks (35/25) Then... 2 min Rest ACCESSORY Hand Stand Push, Hand Stand Walk, or Muscle Up tech work OR " Durante Core " 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Hold - Rest 1 min -  A. Warm-up
10 mins Double Under Tech. If athletes are good with DUs they will work on triple under attempts. B. Functional BB 3 Rounds 12 Banded External Rotation + 12 Banded Internal Rotation (Left arm) 20 Oblique Crunches (Left) 12 Banded External Rotation + 12 Banded Internal Rotation (Right arm) 20 Oblique Crunches (Right) 3 Rounds 45 sec hollow body scissor kicks 20 Single Arm KB or DB upright rows (10 each side) 12 V-Ups or Tuck Ups 20 Single Arm DB Lateral Raises (10 each side) C. Metcon (Time) "Heavy Annie" 50-40-30-20-10 Double Unders Med Ball SU (25/20) Scaled 100-80-60-40-20 Single Unders 50-40-30-20-10 Med Ball SU (25/20)  PERFORMANCE
A. Front Squat 5x3 @ 53X1 These are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom for 3 seconds. before exploding up, resetting and repeating for two more reps. Build to a heavy triple for today, but do not deviate from tempo. B. Metcon (Reps) 7 min AMRAP 3 Thrusters (100/65) 3 C2B Pull ups 6 Thrusters 6 C2B Pull ups *This is a time work out. You continue to ascend reps by three until the time has elapsed. C. Metcon (Time) 1 mile run FITNESS A. 4 Rounds 12 Bulgarian Split Squats w/ DB (Right leg) 12 Goblet Squats @ 31X1 12 Bulgarian Split Squats w/DB (Left leg) 1 min of Hollow Rocks and/or Hollow Holds B. Metcon (Reps) 7 min AMRAP 2 Dumbbell Thrusters 2 Strict Pull-Ups (OR 2 sec in flex-armed hang) 4 Dumbbell Thrusters 4 Strict Pull-Ups (OR 4 sec in flex-armed hang) 6 Dumbbell Thrusters 6 Strict Pull-Ups (OR 6 sec in flex-armed hang) 8 Dumbbell Thrusters 8 Strict Pull-Ups (OR 8 sec in flex-armed hang) 10 Dumbbell Thrusters 10 Strict Pull-Ups (OR 10 sec in flex-armed hang) 12 Dumbbell Thrusters 12 Strict Pull-Ups (OR 12 sec in flex-armed hang) and so on… C. Metcon (Time) 1 mile run (use as a recovery run)  8am OLY and Intro
9am Advanced A. One and One Quarter Front Squat Find 1RM *The goal is to get to 95-100% of your 1-RM Clean. If you get there, go ahead and call it. Goal is just to prime you for a good clean & jerk session. B. Metcon (Time) 3 Rounds 400m Run 20 Bar-Facing Burpees *Overhead Squats* Rest 3 minutes *Set 1 – 21 reps @ 95/65 *Set 2 – 15 reps @ 115/80 *Set 3 – 9 reps @135/95 Rx+ *Set 1 – 21 reps @ 135/95 lbs *Set 2 – 15 reps @ 155/105 lbs *Set 3 – 9 reps @175/120 lbs (IF YOU'RE COMPETING IN THE IN HOUSE COMP FEEL FREE TO WORK ON THE WODS) C. Gymnastics Spend the rest of the time working on Ring MU tech, HSPU tech, or Core Work: 3 Rounds 45 sec Elevated Plank w/ weight belt 30 sec Inverted to Tuck On Rings 5 Roll Outs 20 sec L Hang 10am Community WOD A. Metcon (Reps) 5 Rounds (In 5 mins) 20 Alternating Burpees Sprint 400m (1-300m, 2- 200m) Max SDLHP (115/80) (1-95/65, 2- 75/55) (2 mins) Rest (IF YOU'RE COMPETING IN THE IN HOUSE COMP FEEL FREE TO WORK ON THE WODS)  A. Deadlift
5x5 @ 70% of 1RM (15 mins) Scaled Take at least 6 rounds to build to a 5RM B. Metcon (Reps) 3 Rounds Max Box Jump Overs (24/20) (Rx+ 30/24) (Step Ups) Max Bench Press @ 65% of 1RM Max Cal Bike Max Landmine T-Bar Row (70/45/25) (Rx+ Bent Over Row 135/95) (Scale wt) Max Shuttle Sprints  A. GYMNASTICS
Handstand PU Progression (Work for 15 mins) Step 1 - Tripod Headstand Step 2 - Tripod Handstand push up piked from box Step 3 - Handstand Hold to HS negative Step 4 - Strict HS Push Up Step 5 - Kipping HS Push Up B. Metcon (Rounds and Reps) *3 Partner WOD 25 min AMRAP "Love Triangle" PERFORMANCE P1 - 1000m Row (1- 750m, 2- 500m) P2 & P3 - AMRAP 40 GHD SU (1- 15 GHD SU per, 2- 25 Over head Med Ball Ab Mat SU 25/20 per ) 30 Toe to Bar (1- 10 TTB per, 2- 15 KTE) 20 Power Cleans (185/125 or 75% of 1RM) (1- 750m, 2- 500m) 10 Handstand PU (1- Piked off of box. 2-40 sec HS Hold) FITNESS P1 - 1000m Row P2 & P3 - AMRAP 60 Ab Mat SU 30 Knee to Elbow 60 Russian KBS 16 DB Strict Press (50/35) |
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! 
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