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workout of the dayHOW TO APPROACH THE WORKOUT
Performance Traditional CrossFit Movements and variety. Pure 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 |
 PERFORMANCE & FITNESS
Metcon (Time) *3 Partner WOD 3 Rounds Station 1 - Run 400m (1- Run to Stop sign, 2- Run 200m) Station 2 - Max Russian KBS (53/35) (1- 35/26, 2- 26/19) Station 3 - Max DB Lateral Step Overs (50/35) (1- scale wt, 2- no wt) *One round is complete when everyone has cycled through each station. Score total KBS and step ups in comments Gymnastics 3 Rounds (1 min each station) Station 1- Banded Dead Bugs Station 2 - Elbow Plank Station 3 - Paloff Lateral steps (5 each way)
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 PERFORMANCE
A. Push Press 15 mins to find 5RM, then 90% for 2 x 5 B. Metcon (Rounds and Reps) 12 Min AMRAP 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar FITNESS A. Four sets of: Dumbbell Shoulder Press x 8-10 reps @ 2010 Rest 45 seconds Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0 Rest 45 seconds Strict Toes to Bar (Or knee to elbow) x 6-10 reps @ 2110 Rest 45 seconds B. Metcon (Rounds and Reps) 12 Min AMRAP 6 Stationary Dips 9 Push-Ups 12 Jumping Lunges  PERFORMANCE
A. Back Squat 5 x 5 with last set max reps intermediate: Start with 50% of 1RM and then progress advanced: Start with 75% of 1RM and then progress (Finish 10lbs heavier than last week) B. Metcon (Rounds and Reps & Time) (0:00 - 8:00) 120 Tabata Ab Mat Sit Ups Then AMRAP 25 DU 15 Goblet Squats (70/53) (1- 10 GS, 2- 53/35, 3- Scale further) (8:00 - 10:00) Rest (10:00 - Finish) 3 Rounds 200m Sprint 10 Hang Power Snatches (115/80) (1- 5 Snatches, 2- 95/65, 3- Scale further) FITNESS A. Metcon (No Measure) 3 Rounds 10 Front-Foot Elevated KB Reverse Lunges (each leg) 5 Max Height Box Jumps (24/20) 60 Max Effort Cal Bike (Cal) 15 KB Plie DL B. Metcon (Rounds and Reps & Time) (0:00 - 8:00) 120 Tabata Ab Mat Sit Ups Then AMRAP 25 DU 15 Goblet Squats (70/53) (1- 10 GS, 2- 53/35, 3- Scale further) (8:00 - 10:00) Rest (10:00 - Finish) 3 Rounds 200m Sprint 20 DB Hang Snatches (50/35) (1- 14, 2- 35/25, 3- Scale further)  8am OLY
9am Advanced *Be here early to get warm. We are going straight into complex. A. Back Squat 10RM, then 90% for 10, and 85% for 10+ B. Gymnastics Ring kip swing tech C. Metcon (Time) 21-18-15-12-9: Wallballs (20/14) Pull-Ups 200 Meter Run 10am Community WOD A. Metcon (Rounds & Reps) *3 Partner WOD 25 Min AMRAP 30 Burpees 45 Hang Power Cleans (95/65) 60 Wall Balls (25/20) 400m Run B.Metcon (No Measure) *Against your partner: Race to accumulate 1 min of planking  PERFORMANCE
A. Deadlift 8 Min EMOM Pause two inches off the floor and at knee for two seconds each. Beginner - Begin light Intermediate - Start at 50% and work up to no greater than 70% Advanced - Start at 70% and work up to no greater than 83% B. Metcon (Rounds and Reps) *3 Partner WOD (relay style) 20 min AMRAP P1 - 8 Thrusters (95/65) 12 Knee to Elbow Sprint to wall and back Rx+ (115/80) P2 - Max Cal Row P3 - Rest Performance FITNESS A. Metcon (No Measure) 3 Rounds 8 Deadlift @ 20X1 8 Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3020 Pallof Side Step x 5 reps each side B. Metcon (Rounds and Reps) *3 Partner WOD (relay style) 20 min AMRAP P1 - 12 DBThrusters (35/25) 20 Leg elevated Hip Raises Sprint to wall and back P2 - Max Cal Row P3 - Rest Fitness  PERFORMANCE & FITNESS
A. Metcon (Reps) 3 Rounds 2 minutes of rope climbs 2 minutes of Turkish get-ups (50/35) Rest 2 minutes B. Metcon (Time) 1-Mile Run (Conversational Pace) C. Accessory 3 Rounds 25 Wtd Ab Mat SU (15/10) 25 Russian Twists (15/10) 25 Wtd FLutter Kicks (15/10)  PERFORMANCE
A. Gymnastics 4 Rounds :40 - Handstand work (Z Press, Piked HS Hold, Wall Walk, HS Hold, HS PU work, HS walk), :20 rest :40 - Double Under and Triple Under attempts (Take it easy though. There are DU in the WOD), :20 rest :40 - Side Plank (Alternate from round to round), :20 rest :20 - Scap Angels, :20 Face Pull Hold :20 rest B. Metcon (Time) 3 Rounds (12min Cap) 10 Clean & Jerks (155/105) (1- 55% of C&J 1RM, 2- Clean and PP) 50 DU (1- 10 Jump Ropes) Rx+ (185/125) FITNESS A. Gymnastics 4 Rounds :40 - Handstand work (Z Press, Piked HS Hold, Wall Walk, HS Hold, HS PU work, HS walk), :20 rest :40 - Double Under and Triple Under attempts (Take it easy though. There are DU in the WOD), :20 rest :40 - Side Plank (Alternate from round to round), :20 rest :20 - Scap Angels, :20 Face Pull Hold :20 rest B. Metcon (Time) 12min Cap 30 DB Deadlifts (50/35) (1- 35/25, 2- Choose weight) 50 DU (1- 10 Jump Ropes) 30 DB Hang Cleans 50 DU 30 DB S2OH 50 DU |
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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