 8am OLY and Intro
9am Advanced A. Handstand Walk Progression Step 1: Pike -> Pike from box-> Wall Walk Step 2: Kick into HS on wall Step 3: Free Standing Handstand Step 4: HS Walk Skill Work: - Wall Kiss (Shifting center-mass) @ 1' - Wall Kiss w/ extended body position @ 2' - Shifting weight: Partial HS on box. Hip swaying hands follow. - Extend body and find wall @ 2'6" **If you've never worked on a handstand before you will start at step 1. If you have prior experience you must have mastery at the steps prior to the one you choose to work on. B. Metcon (Time) "Chips Ahoy" 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats (135/95) 800 Meter Run 15 Overhead Squats (135/95) 400 Meter Run 30 Chest to Bar Pull-Ups 10am Community WOD A. Metcon (Rounds and Reps) In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Devil’s Presses (50/35) Station 3 – 300/250 Meter Row Station 4 – 30 Kettlebell Swings (53/35) Station 5 – Rest
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 A. Deadlift
3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85% SCALED - DL Tech FITNESS - 10 min AMRAP 10 Russian KBS 10/7 Cal Bike 10 KB SDLHP Sprint to wall and back B. Metcon (Rounds and Reps) 16 min AMRAP 30 Dumbbell Hang Clean and Jerks (50/35) 200m Sprint 20 Burpee over Barbell 15 Deadlifts (245/165) FITNESS - 16 min AMRAP 30 Dumbbell Hang Clean and Jerks (50/35) 200m Sprint 20 Burpee over Barbell 20 Wtd Hip Bridges  A. Metcon (No Measure)
3 Rounds (45 sec work / 15 sec transition) Incline Bench Prone DB Reverse Fly Hollow Hold / Plank Active Bar Hang Strict High Pull (Upright Row) GHD SU / Wtd Ab Mat SU Farmer's Carry Hollow Rocks B. Mobility --- Upper Body --- Supinated Grip Dead Hang - 2 x :30 Puppy Pose - 1:00 Shoulder Smash- 1:00/each Side Lying Windmill - 1:00/each T Spine Bridge stretch - 1:00 Thoracic Opener (Barbell) - 1:00 --- Lower Body --- Pigeon Pose - 2:00/each Banded Hamstring Stretch - 1:00/each Couch Stretch - 1:00 Straddle - 1:00 Kneeling Split - 1:00  A. Skill
Clean Technique On the 1:30 x 5 Sets: (Building to 60-65% of clean 1RM) Pausing Clean Pull Low-Hang Squat Clean Front Squat B. Metcon (Time) (10 min Cap) 30 Squat Cleans @ 65% of 1RM Rx+ 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans (75%) 2 Squat Cleans (85%) SCALED Scale based on technique FITNESS 3 Rounds 20 Russian KBS 10 (R-Lunge, L-Lunge, Air Squat) C. Metcon (Rounds and Reps) *Partner WOD 20 min AMRAP P2 - (1 Round) 60 Double Unders (1-1 min to work on tech, 2-90 singles) (90 singles) 5 Power Cleans (165/115) (Rx+ 225/155) (1-50-55% of your clean 1RM, 2-Hang Power Clean) (8 KB Sumo DL High Pulls) 5 Hang Squat Cleans (165/115) (Rx+ 225/155) (1-50-55% of your clean 1RM, 2- 4 Hang Power Clean + Front Squat) (8 MB Squat Cleans) 5 Squat Cleans (165/115) (Rx+ 225/155) (1-50-55% of your clean 1RM, 2- 3 Power Clean + Front Squat) (8 Wall Balls) P2 - Max Cal Row *Individual WOD 15 min AMRAP 60 Double Unders 30/24 Calorie Row 5 Power Cleans (165/115) 5 Hang Squat Cleans (165/115) 5 Squat Cleans (165/115) STIMULUS Find a moderate weight on the barbell that you'll be able to cycle for quick singles on the cleans This weight should be somewhere around 50-55% of your 1RM Clean Looking to complete 3+ rounds today STRATEGY The main thing to consider today is how to attack the barbell With the power clean and squat cleans coming from the floor, these are likely best attacked as quick singles With the hang squat cleans happening from above the knee, aim to complete this movement in 1-2 sets 5 unbroken or 3-2 will be popular options here Aim to complete the double unders in 1-2 sets and find a moderate pace on the rower than allows you to maintain your barbell strategy *Score Calories in comments  *Baby Ezra getting ready for the WOD!!!!
A. Gymnastics 10 mins Kip Swing Progression (coach lead) - Hollow and Arch from ground - Dead Hang w/ knuckles over bar and thumbs wrap around the bar - Pushing to Hollow - Pulling to Arch - Kip Swing - Big Kip - Hip to Bar Rx+ (Only attempt these complexes if you have mastery of all movements) 3 - 5 Rounds 6 Toes to Bar, 5 Pull-ups, 4 Chest to Bar Pull-ups (NO MORE THAN 20 MINS TO COMPLETE SHOULDER & BENCH PRESS) B. Shoulder Press 5 rounds of 3 reps Building to a heavy set of 3 C. Bench Press 5 rounds of 3 reps Building to a heavy set of 3 D. Metcon (Reps) "Swole Cycle" 8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-ups (SCALED - Banded Strict PU) Rouge Bike Calories Strict Handstand Push-ups (SCALED - Piked HSPU / Double DB Strict Press) Row Calories *Can sub bike with rower based on size of the class.  Warm Up
600m Run Then... Pigeon Stretch: 1 Minutes Each Side Child's Pose on Box: 1 Minute Ankle Dorsiflexion w/ weight: 1 Minutes Each Side Then... 2 Rounds 5 Russian Baby Makers 10 Warrior Squats 5 Inchworms Then... 2 Rounds 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats A. Metcon (Weight) Alternating On the Minute x 12 (6 Rounds): 2 Front Squat (75% of 3 Rep Max Back Squat) 4 Back Squats SCALED - Go off of feel or BS tech FITNESS Alternating On the Minute x 12 (6 Rounds): 8 Back Squats (Light - Moderate wt) 12 Deadlifts (Light - Moderate wt) B. Metcon (Weight) 7 Rounds (1:30) 1 Pausing Power Snatch 1 Pausing Low-Hang Power Snatch *STIMULUS Working on dialing in the receiving position of the snatch in this 2-movement complex On both reps, pause for 3 seconds in the receiving position of the snatch before standing Start at 60% of your 1RM Snatch and steadily build to a heavy complex over the 7 sets This complex is meant to be completed without dropping the barbell The Power Snatch starts from the floor The Low-Hang Power Snatch starts from just below the knee **MOVEMENT FOCUS The 3 second pause in the catch position allows you to really feel out a solid receiving position During the pauses, check-in that you have: Heels on the ground Feet at Shoulder Width Hips back Elbows locked out SCALED - 1) Work Complex with lighter BB 2) Work Hang Power Snatch Tech with naked BB FITNESS - 7 Rounds (1:30) Sprint to wall and back 8 Heavy American KBS 8 Hanging Knee Raises C. Metcon (Time) "Hit and Run" 3 Rounds: 400 Meter Run (Run 2:30) 12 Dumbbell Power Snatches (50/35) (Scale wt) 21 Single Dumbbell Squats (50/35) (Scale wt) *STIMULUS Three round triplet workout with a single, heavy-ish dumbbell The dumbbell weight should be something that you can complete the dumbbell snatches in steady singles and squats in 2 sets Dumbbell Snatches: Alternate arms each rep (6 each) Dumbbell Squats: You have the option to rack the dumbell on your shoulder, behind the head, or hold it in the goblet position STRATEGY With the heavier dumbbell, it might be better to switch hands on the floor for the snatches to preserve quality and consistency of your reps Shoot for 1-2 sets on the dumbbell squats (21 straight or 12-9) Push for less sets on the dumbbell squats, as the run comes after and you can keep moving forward there Knowing you'll have a fairly steady pace on the heavy dumbbell when you come in from the runs, push the 400's more than you want to and focus on catching your breath between dumbbell snatch reps MOVEMENT FOCUS Let's focus on keeping the dumbbell close to our body on both movements Especially with a heavier dumbbell, this becomes even more important For the snatches, make sure the weight stays behind the toes on the floor and tight to the shirt on the pull For the squats, keep the weight as close to the middle of the body as possible We recommend the goblet position, as that is the easiest option to get set-up with and maintain a good position Post-WOD Mobility Pigeon Stretch: 2 Minutes Each Side Child's Pose on Bench: 2 Minutes Couch Stretch: 1 Minute Each Side  A. Power Clean
10-Rep Touch & Go Power Clean Warmup Sets 3-5 Sets of 5-7 Reps @ Lighter Weights Working Sets Take 2-4 Attempts @ Heavier Sets of 10 SCALED Hang Power Clean Tech FITNESS 4 Rounds 1 min - 10 Russian KBS + Max Cal Bike 2 mins - Sled Push + 12 V - Ups B. Metcon (3 Rounds for reps) "Blockbuster" AMRAP 5: Buy-In: 50/35 Cal Row OR 35/25 Calorie Echo Bike Max Rounds of "The Chief" (135/95) (1 Round of "The Chief" is 3 Power Cleans, 6 Push-ups. and 9 Air Squats) Rest 5 Minutes AMRAP 5: Buy-In: 35/25 Cal Row OR 25/18 Calorie Echo Bike Max Rounds of "The Chief" (155/105) Rest 5 Minutes AMRAP 5: Buy-In: 20/15 Cal Row OR 15/10 Calorie Echo Bike Max Rounds of "The Chief" (175/125) SCALES 1st Bar: A weight you can cycle for 12+ reps when fresh 2nd Bar: A weight you can cycle for 6+ reps when fresh 3rd Bar: A weight you can cycle for 3+ reps when fresh Choose a push-up variation you can complete unbroken each time Cap your Rower OR Bike calories at 2:30, 2:00, and 1:30 respectively FITNESS Substitute 6 KB SDLHP (26/35, 35/53, 53/70) for Power Cleans C. Accessory 3 Giant Sets: Max Strict Handstand Push-ups 50' Dumbbell Front Rack Walking Lunge Max Strict Handstand Push-ups Rest 2 Minutes Between Sets STIMULUS A "Giant Set" means you are moving with a purpose from movement to movement and resting for 2 minutes following the last one Our aim here is two-fold: Choose a strict handstand push-up number that you can hold both before and after the lunge For example: If you have a max unbroken set of 20 when fresh, you may shoot for 8 reps before and 8 reps after For the dumbbell walking lunge, build to a heavy unbroken 50 feet We're using two dumbbells in the front rack for this movement Score today is total strict handstand push-ups Log all 6 scores and SugarWOD will add them together for you SUBSTITUTIONS Strict Handstand Push-ups Strict Handstand Push-ups with Feet on Box Dumbbell Strict Press |
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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