 8AM - Open GYM & Intro
9AM - Advanced WOD A. Bench Press 10-8-6-4-2 B. Metcon (Time) 800m Run 10 Muscle Ups or Burpee Chest to Bars 20 Handstand Push Ups 30 Single Arm Devil Press (50/35) 800m Run C. Core 4 Rounds 10 GHD situps to parallel (+1 sec pause at parallel position) 30 Flutter Kicks (each side) 10 Standing Banded Pallof Press (each side) 60 sec plank hold 10AM - Community WOD A. Metcon (Reps) 6 Rounds (0:50 work / 0:10 transition) - Power Cleans (155/105) - 200m Run - Rnd 1 & 4 - Back Squat (185/125) Rnd 2 & 5 - Wall Balls (20/14) Rnd 3 & 6 - Push Press (155/105) - REST B. Metcon (Rounds) 15 min AMRAP * Partner WOD P1 - 9/6 Cal Bike or 12/9 Cal Row P2 - MB Sit Ups (25/20)
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 A. Weightlifting
12 mins to build to a moderately heavy load (7.5 out of 10 RPE) 1 Clean High Pull + 1 Power Clean + 1 Push Jerk SCALED Hang Clean Tech B. Metcon (Time) (30 min Cap) *Partner WOD 50/40 Cal Bike or 60/48 Cal Row 40 Hang Clean to S2OH (115/75) (Rx+ 135/95) 1- Scale wt, 2- DBs 80 GHD Sit Ups (OR 80 V Ups) 1- DB sit Ups w/ Feet anchored by partner, 2- Sit Ups w/ feet anchored by partner 40 Thrusters (115/75) (Rx+ 135/95) 1- Scale wt, 2- DBs 50/40 Cal Bike or 60/48 Cal Row *Split all reps as desired C. Metcon (No Measure) 6 Rounds (0:20 work / 0:10 transition) Wtd Hollow Rocks (15/10) Wtd Crunch  A. Metcon (No Measure)
8-10-12-14 (each arm) Single Arm DB Press from single leg kneeling position 6-8-10-12 Bike or Row Calories 4-6-8-10 Suit Case Carry (Directly Into) 6-8-10-12 DB Snatches Burpees over DBs Bike or Row Calories ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ B1. Mobility UPPER BODY - Chest opener (30 sec each side) - Roll the Lats (30 sec each side) - Banded lat stretch (30 sec each side) - Puppy Pose on bench or box (1 min) - PVC pipe external rotation (1 min) - Scap Bridge (2 x 20 sec) LOWER BODY - Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch) - Couch stretch (45 sec each side) - Straddle stretch (1 min) - Frog Stretch (1 min) - Pigeon Pose (30 sec each side) B2. Functional Bodybuilding 20-18-15-15-15 BB Shoulder Press SS w/ DB Upright Rows 4 Rounds 15 Lateral Raises SS w/ 15 Plate Front Raises 4 Giant Sets 10 Alternating Isometric DB Shoulder Presses 15 Banded Face Pulls 10 DB "Around the Worlds" 15 Bent Over Rear Delt Flies  A. Back Squat
Build to a 6RM B. Metcon (Time) 600m Run 1) 750m Row, 2) 1:30 down and then run back 12 Squat Cleans (L1 95/65) (L2 135/95) (L3 155/105) 1) Scale wt, 2) Use DBs, 3) KB SDLHP + Front Squat 400m Run 1) 500m Row, 2) 1:00 down and then run back 8 Squat Cleans (L1 115/75) (L2155/105) (L3 185/125) 1) Scale wt, 2) Use DBs, 3) KB SDLHP + Front Squat 200m Run 1) 250m Row, 2) 0:30 down and then run back 4 Squat Clean (L1 135/95) (L2 185/125) (L3 225/155) 1) Scale wt, 2) Use DBs, 3) KB SDLHP + Front Squat C. Metcon (No Measure) 3 Rounds (0:45 work / 0:15 transition) Heavy Eye Level KBS Quadruped Crawl Heavy Eye Level KBS or Banded Goodmornings (R1 Plank, R2 Wtd Flutter Kicks, R3 Plank REST  A. Bench Press
Build to a 6RM B. Functional Bodybuilding 4 Rounds Max Chin Ups (Rounds 2, 3, and 4 @ 80% of the volume of round 1) Superset w/ 8 DB Bench Press (Left + Right + Both = 1 rep) 4 Rounds Max Dips (Rounds 2, 3, and 4 @ 80% of the volume of round 1) Superset w/ 12 BB Bent Over Row 3 Rounds 12 DB Pull Overs Superset w/ 15 Single DB Bent Over Row on bench (each arm) C. Metcon (Rounds and Reps) 15 min Cap Push Press (115/75) (Rx+ 155/105) 1 -> 10 Pull Ups (Rx+ Chest to Bars) 10 -> 1 *30 Double Unders after each round  A. Deadlift
Build to a 6RM *minimum of 5 working sets. B. Metcon (Reps) 5 Rounds (1:30) AMRAP 8 (Rx+12) Burpee Box Jumps (24"/20") Max Effort Toes To Bar (1:00) REST SCALES BURPEE BOX JUMP - Burpee to 3 plates - Burpee Step Up - Burpees TOES TO BAR - Toes to air - Hanging Knee Raises - Toes to rig (feet go down slower than they come up) - Knee to Elbow - MB GHD Sit Ups (14/10) C. Metcon (Time) *Partner WOD 3 Rounds P1 50m Walking Lunges (6 - 25' Increments) P2 Max Cal Rowed P1 Max Cal Rowed P2 50m Walking Lunges (6 - 25' Increments) *Score Calories in the comments  8AM - Open GYM & Intro
9AM - Advanced WOD A. Metcon (Rounds and Reps) 14 Min AMRAP 10 Toes to bar 20 Hang Power Cleans (75/55) (Rx+95/65) 50 double unders B. Functional Bodybuilding 4 Rounds 7 reps Single Arm KB Sit Ups (each side) 11 Deficit Pushups (moderate deficit) 11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality 14 Single Dumbbell Waiter Hold Curl 14 Pulse Ups 21 Kettlebell Front Rack March Steps (each side) 10AM - Community WOD A. Metcon (Reps) 4 Rounds 0:20 - Max Pull Ups / Chin Ups 0:10 - Rest 0:20 - Max Dips 0:10 - Rest 0:20 - Dual Ring Rows 0:10 - Rest 0:20 - Max Narrow Grip Bench Push Ups 0:10 - Rest B. Metcon (Time) 6 Rounds (Partner WOD) P1 - 100ft Farmers Carry (70's/53's) P2 - Max Movement Round 1 - Dual DB Hang Clean & Press Round 2 - Eye level KB swings Round 3 - Dual DB Hang Clean & Press Round 4 - Body weight Prisoner Reverse Lunges Round 5 - Dual DB Hang Clean & Press Round 6 - Burpees  A. Back Squat
15 mins to build to a heavy single *It doesn't have to be a 1RM. Just go as heavy as you can. B. Metcon (Reps) 4 Rounds 1 min - 200m Run, 20/16 Cal Row, or 15/12 Cal Bike 1 min - 10 Back Squats (185/125) (Rx+225/155) 1 min - Max MB Sit Ups (20/14) (Rx+ GHD Sit Ups) 2 min - REST *Score the sit up reps. Subtract every missed squat from sit ups. One missed squat equals negative 10 sit ups. SCALED RUN, ROW, OR BIKE - 20 seconds down and then run back - Max effort on machines for 0:45 BACK SQUATS - Scale weight - KB or DB Goblet Squats MB SIT UPS - Scale weight - No weight C. Functional Bodybuilding 4 Rounds 8 Deadlifts (building to a heavy 8) superset w/ 12 Deficit Goblet Reverse Lunges 3 Rounds 20 GHD Back Extensions OR 0:30 superman hold superset w/ 12 MB Squat Jumps (fight to go unbroken)  A. Metcon (No Measure)
RECOVERY WOD 2 Rounds (0:00 - 800) 800m Run (don't exceed 5mins) Then AMRAP 12 Knees to Elbows OR Hanging Knee Raises (No more than two attempts) 12 Knees Over Toe Lunges (6 left / 6 right) *Put heel on 15lb plate 6 Farmers Carries (8:00 - 10:00) REST OR LOW IMPACT / HIGH INTENSITY 2 Rounds (0:00 - 800) AMRAP 400m Run 2 Rounds 15 GHD Sit Ups 4 Bear Crawls (8:00 - 10:00) REST B. Mobility UPPER BODY - Chest opener (30 sec each side) - Roll the Lats (30 sec each side) - Banded lat stretch (30 sec each side) - Puppy Pose on bench or box (1 min) - PVC pipe external rotation (1 min) - Scap Bridge (2 x 20 sec) LOWER BODY - Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch) - Couch stretch (45 sec each side) - Straddle stretch (1 min) - Frog Stretch (1 min) - Pigeon Pose (30 sec each side)  A. Weightlifting
4 Rounds 1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 60% (OR 6/10 RPE) 1 RM Snatch @ 65% (OR 6.5/10 RPE) 1 RM Snatch @ 70% (OR 7/10 RPE) 1 RM Snatch @ 75% (OR 7.5/10 RPE) 1 RM Snatch 4 Rounds Build to a heavy Snatch Single *All Snatch work can be substituted for Clean & Jerks B. Metcon (Reps) *Partner WOD 3 min AMRAP - Max Ground to Over head (155/110) (Rx+ 185/125) (1 min REST) 3 min AMRAP - Max Cal Bike (7/5 Increments) or Row (9/7 Increments) (1 min REST) 3 min AMRAP - Max MB Sit Up Tosses (20/14) (1 min REST) 3 min AMRAP - Max Cal Bike (7/5 Increments) or Row (9/7 Increments) (1 min REST) 3 min AMRAP - Max Ground to Over head (155/110) (Rx+ 185/125) SCALES GROUND TO OVER HEAD - Scale wt - Use DBs MB SIT UP TOSSES - Scale wt C. Core 3 Rounds (0:30) Banded Dead Bug w/ Plate Hold (25/15) (0:15) REST (0:30) Plate Crunches (25/15) (0:15) REST (0:30) Russian Twists (0:15) REST (0:30) Plate toe taps (25/15) (0:15) REST |
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 2022
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