 Getting sweaty and working the metabolic conditioning in this optional active recovery piece. With it being active recovery, let's keep the intensity low and the quality high. We're going to have the Tolleson Park workout at noon and 6pm. IF THERE IS RAIN WE WILL HAVE OUR NORMAL SCHEDULE AT THE GYM. CHECK OUR INSTAGRAM AND FACEBOOK PAGE FOR UPDATES!
Thursday's schedule is as follows: 5:30am - At Box 6:30am - At Box 7:30am - At Box 9:30am - At Box Noon - At Tolleson Park 4:30pm - Open Gym at Box 5:30pm - Open Gym at Box 6:00pm - At Tolleson Park A. Metcon (No Measure) 5 Rounds 200m Run @ Conversational Pace 10 Strict Press (Build to a heavy load) 10 DB Upright Rows Then... 3 Rounds 8 Lat & Front Raises 20 Band Pull A Parts Then... 3 Rounds 12 BB Curls 12 Band Pull Downs B. Mobility Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute
0 Comments
 A. Metcon (Reps)
5 Rounds: 1 Minute Max Burpees 1 Minute Max Dumbbell Hang Squat Snatches (50/35) 1 Minute Max Wallballs (30/20) 1 Minute Rest SUBS DB HANG SSnatch Lower weight DB Hang Squat Clean At Home 5 Rounds: 1 Minute Max Burpees 1 Minute Max Dumbbell Hang Squat Snatches (50/35) 1 Minute Max DB Thruster 1 Minute Rest B. Metcon (No Measure) 18-16-14-12-10 10m Sprints or Machine Cal GHD Sit-ups or Wtd Sit Ups *8-10 Bench Press at 60-70% of 1RM  A. Metcon (No Measure)
3 Rounds (2:00) 75 Double Unders (2:00) 25 Kipping Handstand Push-ups (2:00) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans SUBS DOUBLE UNDERS Reduce Reps 150 Single Unders 90 Seconds of Practice KIPPING HANDSTAND PUSH-UPS Reduce Reps 90 Seconds of Practice Box Handstand Push-ups At Home 3 Rounds (2:00) 75 Double Unders (2:00) 40 Push Ups (2:00) 10 Hand DB C&J (each arm) B. Metcon (Rounds and Reps) "Triple Play" 20 min AMRAP 200m Run 3 Box Jumps, 3 Power Cleans 200 Meter Run 6 Box Jumps, 6 Power Cleans 200 Meter Run 9 Box Jumps, 9 Power Cleans … Add 3 Reps Each Round Box: (24"/20") Barbell: (135/95) Rx+ 10 Rounds 200m Run 3 Power Cleans and Jerks (225/155) 5 Box Jumps (40"/30") At Home 20 min AMRAP 200m Run or 35 sec one direction and turn around 3 Broad Jumps 3 DB Power Cleans (each arm) 200m Run or 35 sec one direction and turn around 6 Broad Jumps 6 DB Power Cleans (each arm) 200m Run or 35 sec one direction and turn around 9 Broad Jumps 9 DB Power Cleans (each arm) … Add 3 Reps Each Round  A. Front Squat
10-8-6-4-2 5 Sets (3:00) Set 1: 10 Reps @ 69% of 1RM Front Squat Set 2: 8 Reps @ 74% of 1RM Front Squat Set 3: 6 Reps @ 79% of 1RM Front Squat Set 4: 4 Reps @ 86% of 1RM Front Squat Set 5: 2 Reps @ 94% of 1RM Front Squat At Home 5 Rounds 1 min - 12 Goblet Squats 1 min - 20 Reverse Lunges w/ hip tuck 1 min - 30 sec hollow flutter kicks B. Metcon (Time) "Jackie Legs" 1000m Run (Rx+70/50 Cal Row) 30 Bar Muscle-Ups 50 Overhead Squats (115/85) SCALES RUN 50/35 Calorie Assault or Echo Bike MUSCLE-UPS Reduce Reps Banded Strict Muscle-up Drill Jumping Muscle-ups 30 Chest to Bars + 30 Dips or Push Ups OVERHEAD SQUATS Scale wt Front Squats (135/95) At Home "Jackie Legs" 1000m Run 60 Push Ups 100 DB Squats C. Core 3 Giant Sets: 100' Single Dumbbell Overhead Carry (Left) :15 Second L-Sit Hold 100' Single Dumbbell Overhead Carry (Right) :15 Second L-Sit Hold Rest as Needed Between Sets  8am Intro
9am Advanced A. Metcon (Time) "Cement Mixer" 7 Rounds (3:00) 400m Run 12 TTB *You will perform 7 rounds, with each new round beginning every 3 minutes. *Each round will be timed. *Rounds will begin on the [0:00-3:00-6:00-9:00-12:00-15:00-18:00] *Your score will be the slowest time of the 7 efforts. B. Accessory BODY ARMOR 4 Rounds: Minute 1 - 20 AbMat Sit-Ups Minute 2 - 10 Single DB Overhead Tricep Ext or Banded Tri Ext 10 Close Grip Pushups Max Dumbbell Bench Press or Shoulder WIdth BB Bench Press 10am Community WOD A. Metcon (Reps) 5 Rounds (4 mins) 15 Knees to Elbow or GHD Sit Ups 400m Run Round 1 - Hollow Rocks Round 2 - KB DL Round 3 - Russian Twists Round 4 - KB DL Round 5 - Roll Outs (1 min) REST  A. Back Squat
63% for 8 73% for 5 83% for 3 90% for 1 85% for 3 75% for 5+ B. Metcon (Time) "Dirt Nap" 3 Rounds 15 Hang Squat Cleans (95/65, Rx+115/85) 15 Lateral Barbell Burpees C. Metcon (Rounds and Reps) *Partner WOD 12 min AMRAP 3, 6, 9, 12, 15, 18.... Double DB S2OH (50/35) American KBS (53/35) (Rx+ 70/53) Cal Bike or Row (Rest) *P1 gets started first on 3 double S2OH and once completed they more to 3 AKS while P2 starts the 3 double S2OH. P1 rests while P2 finishes the last round and P2 rest while P1 starts the next round.  Getting sweaty and working the metabolic conditioning in this optional active recovery piece. With it being active recovery, let's keep the intensity low and the quality high. We're going to have the Tolleson Park workout at noon and 6pm. IF THERE IS RAIN WE WILL HAVE OUR NORMAL SCHEDULE AT THE GYM. CHECK OUR INSTAGRAM AND FACEBOOK PAGE FOR UPDATES!
Thursday's schedule is as follows: 5:30am - At Box 6:30am - At Box 7:30am - At Box 9:30am - At Box Noon - At Tolleson Park 4:30pm - Open Gym at Box 5:30pm - Open Gym at Box 6:00pm - At Tolleson Park A. Bench Press 63% for 8 73% for 5 83% for 3 90% for 1 85% for 3 75% for 5+ and Superset w/ Bent Over Row 5RM B. Core 3 Rounds 30 Panther Shoulder Tap 30 sec superman hold 15 Wtd Hollow Rocks 15 Each Side Standing Oblique Crunch w/ weight 8 BB Goodmorings 8 BB Roll Outs w/ metal 2.5's or 5's on it C. Mobility Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute |
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
June 2020
Categories |
RSS Feed