 A. Front Squat
5x3 Back Squat @ 87% 1RM Back Squat SCALES - If you've been building to a 3RM add 3-5% from last week's heaviest. - (New People: Less than a month in) find a heavy set of 5 - Work on Technique B. Metcon (Time) 6 Rounds (3:30) 20 DB Snatches 20 Wall Balls 20 DB Rev Lunges DB wt: 35/25 (Rx+ 50/35) WB wt: 20/14 (Rx+ 30/20) SCALES DB SNATCHES - 14 reps - Scale wt WALL BALLS - 14 reps - Scale wt DB REV LUNGES - 14 reps - Scale wt - No wt C. Metcon (No Measure) 5 Rounds (1:00) - 15 Push Ups / Elevated Push Ups (on bench, box, or rig + Max DB Hammer Curls (1:00) - 3 Attempts at Max Strict Pull ups / 20 Ring Rows / 20 Inverted (Body) Rows + Max DB Skull Crushers
0 Comments
 A. T- Spine Warm Up
Thoracic Spine Active Rotation (1 min each side) Supine 90/90 Floor Slide w/ roller between the legs (1 min) B. Bullet Proof Shoulders 4 Rounds ( 0:30 WORK /0:30 REST) - Quadruped Shoulder Overhead Reach - Prone laying PVC / Band Rear Neck Pull Down - DB Pull Overs (Do not go heavy. This is primarily for mobility) - Rear Neck Bar Press (YOU MUST FOLLOW THIS PROGRESSION WHILE KEEPING THE SHOULDERS BACK, RIB CAGE/ABS DOW, AND ELBOWS POINTING DOWN: 1)PVC Pipe 2) 15lb tech bar 3) 35lb bar 4) 45lb bar) *If you don't feel comfortable perform quality front rack strict presses **Quality movement is mandatory to progress. C. Metcon (Time) (*15 min Cap) 50-40-30-20-10 Double Unders / Singles x 2 Ab Mat Sit Ups **200m Run After Each Round *I know the cap is tight, but stick to it. D. Choose Your Own Adventure a) Goat Work - "Goat Work" is slang for working on your weakness. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups, Ring Dips, Wall Balls, and Box Jumps. "Goat Days" are the best days to turn perceived weaknesses into strengths. b) Make Up a Metcon - Complete a metcon/WOD from earlier in the week if (and only if) you've missed a day this week. If not, then choose GOAT Work, Core, and/or Mobility. If you do complete a metcon/WOD from earlier this week, go back on the calendar on Wodify, check in to a class on that day, complete the metcon/WOD, then measure your score. E. Mobility (coach lead) 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. Clean Tech
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE 1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7/10 RPE 1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE 1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE 1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8/10 RPE *Do a set every 2 minutes. **Cleans are (Squat Cleans) B. Metcon (Rounds & Reps) 20 min AMRAP *Partner WOD 60 Cal Row / 50 Cal Bike 40 Burpees Over the Bar 20 Squat Cleans 155/105 (Rx+ 185/125) SCALES BURPEES OVER THE BAR - Burpees - Up / Downs - Burpees to a box SQUAT CLEANS - 6 per person - Scale wt - Use DBs C. Core Work 4 Rounds 15 Strict Abmat Situps (Rx+ PVC Behind Shoulders) 15 Pulse Ups 10 V-ups 30 sec Copenhagen Plank (each side) 20 Banded Knees to Elbows from plank (each side)  A. Bench Press
8-5-5-3-3-1 reps (1:30 - 2:00 rest) * Warm up and build across all 5 sets. The sets should be 5-10 lbs heavier than last week. BIOMECHANICS -Shoulder blades and hips pulled back into the bench - Core tight - BIG Inhalation and lift off - Maintain tension as you lower and raise the barbell B. Metcon (Rounds & Reps) 8 min AMRAP 1, 2, 3, 4, 5, 6, 7, 8, 9.... Push Press (115/75) (Rx+135/95) Pull Ups SCALES PUSH PRESS - 1,1,2,2,3,3,4,4,5,5... - Scale wt - Use DBs PULL UPS - 1,1,2,2,3,3,4,4,5,5... - Banded Pull Ups - Inverted Rows - Ring Rows C. Metcon (Time) (20 min Cap) 21-15-9 *400m Run to start each round Power Cleans (135/95) (Rx+ 155/105) Dips SCALES 400M RUN - 500m Row - 1 min down and then run back POWER CLEANS - 15-12-9 - Scale wt - Hang Power Clean - DB Power Cleans DIPS - Feet assisted Dips - Push Ups x 2  A. Front Squat
5x3 @ 84% of 1RM SCALES - If you've been building to a 3RM add 3-5% from last week's heaviest. - (New People: Less than a month in) find a heavy set of 5 - Work on Technique B. Metcon (Reps) *Partner WOD 2 Rounds (0:00 - 4:00) *Relay Style 6 Deadlifts 4 Hang Power Cleans 2 Shoulder to Over Heads (Rx 155/105) (Rx+ 185/125) (each round is 12 reps) (4:00 - 5:00) REST (5:00 - 9:00) Max Single Arm Devil Presses (Rx 35/25) (Rx+ 50/35) (9:00 - 10:00) REST SCALES DL/HPC/S2OH COMPLEX - Scale wt - Use DBs - 10 KB DL / 6 Russian KBS / 4 KB S2OH C. Metcon (Rounds and Reps) 8 min AMRAP - 8 Knees to elbow / kipping bent knee /Hanging knee raises - 12 Single Leg V - Ups - 40 Wtd Flutter Kicks (25/15)  A. Metcon (Time)
( 2:30 WORK /1:00 REST) *Must finish in 7 rounds or less -15/12 Call Row, 12/9 Calorie Echo Bike, or 14 Shuttle Sprints - 8 Strict Pull Ups or 16 Ring Rows - Max Double Unders *continue until 500 Double Unders. **This is technically a 2:30 AMRAP with 1:00 rest between sets until you finish the 500 double unders B. Choose Your Own Adventure a) Goat Work "Goat Work" is slang for working on your weakness. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups, Ring Dips, Wall Balls, and Box Jumps. "Goat Days" are the best days to turn perceived weaknesses into strengths. b) Functional Bodybuilding Shoulders & Back 15-12-10-10-10 (increasing in weight over rounds) Shoulder Press SS w/ 15-12-10-10-10 Single Arm DB/KB Bent Over Rows 4 Rounds 15 BB Upright Rows SS w/ 12-15 Inverted Body Row 4 Rounds 8-12 BB Front Plate Raises SS w/ 25 Banded Straight Arm Pull Down (3 eccentric) 5 Rounds 15 BB Curls SS w/ 15 DB Skull Crushers c) Complete a metcon/WOD from earlier in the week if (and only if) you've missed a day this week. If not, then choose GOAT Work, Core, and/or Mobility. If you do complete a metcon/WOD from earlier this week, go back on the calendar on Wodify, check in to a class on that day, complete the metcon/WOD, then measure your score. C. Mobility (coach lead) 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)  Warm-up
(Coach led at the start of class) Core temp warm up: 200m Run Biomechanics: 0:30 - Straight leg sit ups 0:30 - Alternating Supermen 0:30 - Scorpion Stretch 0:30 - Reverse Scorpion Stretch 0:30 - Straight leg glute bridge Deadlift Tech: (All movements done together at coach's cue) - Hinge: Neutral spine, Hips track back, bar pinned to body - Hinge + "Drop": Dropping butt, bar, and shoulders simultaneously until bar is at mid shin. Sternum should be over bar - Hinge + Drop + Raise + Extended A. Deadlift 8-5-5-3-3-1 Building over the sets. SCALES - RDLs - DL tech B. Metcon (Time) (15 min Cap) 50 Wall Balls (20/14) 25' x 8 Front Rack Dumbbell Walking Lunges (50s/35s) 50 Wall Balls (20/14) SCALES WALLBALLS - 35 Reps - Scale wt - Empty BB Thrusters (45/35) - MB Jump Squats FRONT RACK WALKING LUNGES - Scale wt - Use on DB - No wt C. Metcon (No Measure) 4 Rounds (0:45) Russian KBS (as heavy as possible) (0:15) REST (0:45) Plank from elbows (0:15) REST (0:45) MB Sit Ups (0:15) REST SCALES RUSSIAN KBS - choose wt PLANK - Plank from knees and elbows MB SIT UPS - no wt  A. Bench Press
8-5-5-3-3-1 reps (1:30 - 2:00 rest between each set) - Build across all sets BIOMECHANICS -Shoulder blades and hips pulled back into the bench - Core tight - BIG Inhalation and lift off - Maintain tension as you lower and raise the barbell B. Metcon (Reps) For max reps at each movement: Tabata Strict Press (75/55) (RX+ 95/65) Tabata Box Jumps (24/20) (Rx+30/24) Tabata dips (rings or stands) Tabata Alternating Single Leg Tuck Ups w/ Plate (15/10) (Rx+ 25/15) Tabata Push Presses (75/55) (Rx+ 95/65) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations. We are scoring total reps. Reminder: We will be doing 8 consecutive rounds of each movement before moving to the next. SCALES STRICT PRESS - Scale wt - Use DBs BOX JUMPS - MB Squat Jumps (14/10) - Step Ups w/ hip tuck DIPS - With feet assist - Dips using bands SINGLE LEG TUCK UPS - scale wt - no wt PUSH PRESS - scale wt - use DBs C. Extra Credit 1 mile run or 2,000m row  A. Back Squat
5 x 3 @ 84% of 1RM. A set every two mins. SCALES - If you've been building to a 3RM add 3-5% from last week's heaviest. - (New People: Less than a month in) find a heavy set of 5 - Work on Technique B. Functional Bodybuilding *REMINDER: IN THE FBB PORTION WE ARE LOOKING TO BUILD IN WEIGHT OVER THE ROUNDS (assuming technique is good and we are injury free). WE ARE ALWAYS LOOKING TO GO AS HEAVY AS POSSIBLE. 4 Rounds 8 - 12 Box Squats SS w/ 8 - 12 RDLs @ 30X1 4 Rounds 6 - 8 Heel Elevated (1 + 1/2) Front Squat SS w/ 8 - 12 (total) Goblet Cossack Squats C. Metcon (Time) (10 min Cap) 21 - 15 - 9 Hang Squat Cleans (105/75) (Rx+ 125/85) *Run 200m after each round SCALES HANG SQUAT CLEANS - Scale wt - Use DBs 200M RUN - Sprint down and back in 0:45 - Row 250m D. Metcon (No Measure) 5 Rounds (0:30) Max GHD Back Ext / Supermen / Banded Good Mornings (0:15) REST (0:30) Max DB Walking Lunges (35's/25's) (Rx+ 50's / 35's) (0:15) REST (0:30) Straight Arm DB Crunches (0:15) REST  8AM - Open GYM & Intro
9AM - Advanced WOD A. Weightlifting 2 Snatch Pull (ground to hip) + 1 Hang (Squat) Snatch + 1 (Squat) Snatch @ 6/10 RPE 2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 8/10 RPE B. Metcon (Time) *Partner WOD 30/24 Call Row 40 Power Cleans (155/105) (Rx+ 185/125) 200m Run (each: at the same time) 40 Power Snatches (115/75) (Rx+135/95) 20/16 Calorie Row (each: at the same time) 20 Squat Cleans (185/125) (Rx+ 225/145) 200m Run (each: at the same time) 20 Squat Snatches (135/95) (Rx+ 155/105) 20/16 Calorie Row (each: at the same time) *Scale weight so that you are fluid with your lifts. ** Modify snatches w/ cleans and "squat movements" with power as needed 10AM - Community WOD A. Metcon (Rounds and Reps) 8 min AMRAP Run to the wall 30 Double Unders / 60 Singles 15 Jumping Jacks (3 min REST) 8 min AMRAP 12 KB Goblet Squats w/ elevated heel (53/35) 10 Deadlifts (185/125) 8 Heavy Russian KBS (3 min REST) 8 min AMRAP 12 Push Ups or 8 Dips 8 Kipping Pull Ups or 3 Strict Pull Ups 8 Push Press (115/75) 12 Bent Over Rows (same bar) (3 min REST) 8 min AMRAP 6 Power Cleans 6 Thrusters (115/75) 6 Dragon Flags 6 Burpees over the Bar |
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
August 2022
Categories |
RSS Feed