 A. Back Squat
Set 1: 7 reps Set 2: 5 reps Set 3: 3 reps Set 4: 1 reps Set 5: 3 reps Set 6: 5 reps Set 7: 7 reps *Rest 2:00-2:30 b/t sets *Attempt to add a small amount of weight (5-10lbs) from last week’s loading B. Deadlift Set 1: 7 reps Set 2: 5 reps Set 3: 3 reps Set 4: 1 reps Set 5: 3 reps Set 6: 5 reps Set 7: 7 reps *Rest 2:00-2:30 b/t sets C. Functional Bodybuilding 4 Rounds 10 Glute Bridges SS w/ 8 Goblet Rev Lunges (8L/8R) D. Metcon (Time) (15 min cap) 21-15-9 Thrusters (95/65) Bar Facing Burpees Chest to Bar Pull Ups SCALES THRUSTERS - 75/55 - Scale wt - MB Thrusters BAR FACING BURPEES - Burpees Over the BB - Burpees CHEST TO BAR PULL UPS - Chin over the bar Pull Ups - Banded Pull Ups - Ring Rows x 2
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 8AM - Open GYM & Intro
9AM - Advanced WOD A. Metcon (Time) (20 min Cap) 21-15-9 Box Jumps (24/20) Front Squats (75/115) Double Unders x 2 B. Metcon (Time) (12 min Cap) 25 Bar Facing Burpees (Burpee Over the bar if space is tight) 25 Chest to Bar Pull Ups 25 Power Cleans (185/125) (Rx+ 225/155) C. Core 4 Rounds for Quality 12 Overhead Plate Situps 30 Wtd Flutter Kicks (each side) 7 Alligator Rolls (Hollow body to Arch Body) (each direction) 7 V-Ups 10AM - Community WOD A. Metcon (Time) 4 Rounds (7:00) A. 15 Hang Power Clean (95/65) B. 10 Box Jump Overs (24/20) C. 200m Run D. 10 Bar Facing Burpees E. 15 Wall Balls (20/14) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Round 1 - ABCDE (Straight through) Round 2 - EDCBA (In reverse) Round 3 - CDEAB (Start w/ C and go forward) Round 4 - BAEDC (Start w/ B and go backwards) *Score your slowest round B. Core 4 Rounds 1:00 - 20 Hollow Rocks (Rx+ add 15/10 plate) 1:00 - 0:45 side plank (right side) 1:00 - 20 Plate overhead Sit Ups (15/10) 1:00 - 0:45 side plank (left side)  A. Shoulder Press
4 x 8 @ 3020 B. Metcon (Time) *Partner WOD (Relay Style) (24 min Cap) 6 Rounds 21 Dumbbell Shoulder to Overhead (2x35/20)(Rx+ 2x50/35) 15 Deadlifts (155/105) (Rx+ 225/155) 9 Burpee Bull Ups (Rx+ 5 Bar Muscle Ups) SCALES DB S2OH - Scale wt DEADLIFTS -Scale wt - Use KBs BURPEE PULL UPS - 9 Burpees + 9 Pull Ups - Burpee High Knees C. Accessory 5 Rounds A1: Bar Bell 21's A2: 20 DB Kick Backs 3 Rounds B1: 20 wtd Hollow Rocks B2: 1 min C-Curve 3 Rounds C1:20 Alt Hammer Curls C2:25 Banded tri ext  A. Metcon (No Measure)
(0:00 - 10:00) 1 mile run (Then) (10:00 - 28:00) 3 Rounds - 2:00 - AMRAP - 5 Roll Outs, 10 Banded Oblique Rotations (each side), 15 Straight Leg Plated Crunch - 2:00 - Max Cal Bike OR Row - 2:00 - 12 BB Rear Neck Strict Presses (This is to open up your shoulder. YOU MUST KEEP YOUR RIB CAGE DOWN, SHOULDERS BACK AND ELBOWS DOWN. If we are not there yet then do DB Z Presses) Then - Max banded face pulls B. Goat Work (15 mins) "Goat" work is slang for working on your weaknesses. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups, Ring Dips, Wall Balls, Box Jumps. "Goat Days" are the best days to turn perceived weaknesses into strengths. C. Mobility (15 mins) 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. Front Squat
4 x 5 @3330 *This should not exceed 60% of 1RM Front Squat **Trend towards going too light and actually holding the tempo over going too heavy B. Metcon (Time) (15 min Cap) 30-25-20-15-10-5 Russian KBS (53/35) (Rx+ 70/53) Mountain Climbers (L+R=1) C. Metcon (Time) *Partner WOD (Relay Style) (16 min Cap) 8 - 400m Run SCALES -250m Row - Run 1 min down and then back  A. Bench Press
15-12-10-10-10 *Here we're looking to build in weight as the reps increase. Once you hit the "10's" we're looking to increase incrementally, but if you fail rest and try the same weight for the following weight. ** No drop sets. Get a spotter. ***If you completed all sets without a spotter add 5lbs to every set. SUPERSET W/ Supine Bent Over Rows B. Functional Bodybuilding 4 Rounds A1: 8 Handstand Push Ups OR 12 BB Strict Presses A2: 12 BB Wide Grip Bent Over Rows 4 Rounds B1: 8-10 Dips *add weight if 10 is not rigorous B2: 12 Bent Over Rear Delt Flies C. Metcon (Time) 3 Rounds (7:00) 24 MB Sit Ups (20/14) (Rx+ GHD Sit Ups) 12 Single Arm Devil Press (50/35) 16 Toes to Bar 12 Single Arm Devil Press (50/35) *Score your slowest round SCALES MB SIT UPS - Scale wt - No wt SA DEVIL PRESS - Scale wt TOES TO BAR - Toes to air Toes to Rig  A. Back Squat
3 x 8 @ 3020 *This should not exceed 50% of 1RM Back Squat **Trend towards going too light and actually holding the tempo over going too heavy B. MetCon (Weight) "Bruce Banner" 20 Rounds 0:20 to complete one Squat Cleans *Use 50-60% of your heaviest clean in your first attempt at this workout until you are able to complete all reps in the allotted time. Once you have successfully completed all reps in the metcon at that pace then add 5-10lbs on your next attempt. **The goal is to progress in weight over time while maintaining the same pace! We'll be doing this and other variations periodically to measure progress. SCALES - Hang Squat Clean - Power Clean - Hang Power Cleans WORKOUT FOCUS - Applying strength, power, and endurance to get super metabolic. As the workout progresses you'll have to dive into aggression and focus on keeping the core tight and that triple extension even more intently. Let's go! B. Metcon (No Measure) 12 min AMRAP - Strict Pull Up Progression: 3 Strict C2B, 3 Strict PU, 3 Flexed Arm Hangs @30X1, 5 Scap Pull Ups @20X2, 5 PVC Lat Pull Downs @X130 - 7 Deadlifts w/ 0:04 eccentric) (155/105) (Rx+ 185/125) - 14 Plate Squats w/ plate (15/10) SCALES DEADLIFTS - Scale wt - Single KB DL - RDLs @30X1 PLATE SQUATS - No wt but focus on posture and knee tracking WORKOUT FOCUS: - Scapula engagement on Pull Up progressions - Scapula and hip external rotation while maintaining tempo and bar position by pulling bar close w/ our lats on DL. - Scapula and hip external rotation while maintaining an upright torso and knee tracking . C. Extra Credit 4 Rounds 50' DB Death marches 50' Walking Lunges 25 Calf Raises  8AM - Open GYM & Intro
9AM - Advanced WOD A. Snatch Build to a Heavy Single B. Clean and Jerk Build to a Heavy Single C. Metcon (Rounds and Reps) 22 min AMRAP *Partner WOD 3, 6, 9, 12, 15, 18, 21.... Cal Row MB GHD Sit Ups (14/10) * 3 Hang Clean & Jerks after the sit ups (135/95) (Rx+ 155/105) 10AM - Community WOD A. Metcon (No Measure) 4 Rounds * 0:10 to transition 1 min - Shuttle Sprints 1 min - 1, 2, 3, 4, 5, 6, 7, 8, 9..... Landmine Lunge to press (Right) (25/15) 1 min - Plank (Rx+ add weight) 1 min - 1, 2, 3, 4, 5, 6, 7, 8, 9..... Landmine Lunge to press (Left) (25/15) 1 min - Max Row or Bike 1 min - Max LM Windshield Wipers 1 min - REST B. Metcon (No Measure) 3 Rounds (0:45 work / 0:15 transition) Kneeling Banded Chops (Left) Paloff Presses (Left) Kneeling Banded Chops (Right) Paloff Presses (Right) Single Leg Weighted Tuck Ups Sprinters on the plate Hanging Knee Raises w/ 0:03 eccentric  A. Shoulder Press
15-12-10-10-10 *Here we're looking to build in weight as the reps increase. Once you hit the "10's" we're looking to increase incrementally, but if you fail rest and try the same weight for the following weight. ** No drop sets. Get a spotter. B. Metcon (Rounds and Reps) 15 min AMRAP 3 wall walks (Rx+ 25' HS Walks) 12 DB snatches (50/35) 15 box jump-overs (24/20) SCALES WALL WALKS - Scale volume (DO NOT LOOSE CORE AND SHOULDER STABILITY) - Go as high as you can - 4 Inch worms DB SNATCHES - (35/25) BOX JUMP OVERS - Jump on 3 x 45 pound plates C. Functional Bodybuilding 4 Rounds A1: 12 Kneeling DB Presses (each side) A2: 15 DB Lat Raises A2: 15 Banded Face Pulls 4 Rounds B1: 15 DB Rear Delt Flies B2: 15 Banded Face Pulls  A. Metcon (No Measure)
*Partner WOD (0:00 - 10:00) 800m Partner Run (Then AMRAP) 10, 20, 30, 40, 50..... - Russian KBS (50/35) (Rx+ 70/53) - Wtd Single Leg Tuck Ups (25 plate /15 plate) *10 Cossack Squats after each round (5R/5L) **[P1 will do 10 swings while P2 will do 10 SL tuck ups. When they're both finished then they'll switch. Once the finished the sets of 10 then they do cossack squats at the same time. Then so on and so forth.] (13:00 - 24:00) *Partner WOD AMRAP P1 - Farmer's Carry to wall (outside) and back (50/35) (70/53) P2 - Max Cal Row or Bike 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) |
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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