 A. Back Squat
15 mins to build to a 1RM SCALE Squat Tech B. Metcon (Time) (10 min Cap) 9 - 6 - 3 Power Cleans (225/155) Burpee Box Jump Overs (24/20) Muscle Ups SCALES POWER CLEANS -Scale wt -Hang PC -18-12-6 Russian KBS BBJO -Burpees then Box Jump Overs -Burpees -Box JUmps MU -Scale volume -Hip to bar - Pull Ups + Hollow Rocks C. Metcon (Time) Partner WOD (Cap is end of class) 12 - 200m Sprints (Relay style)
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 A. Metcon (No Measure)
3 Rounds Bench Press 12 @ 65% 10 @ 70% 8 @ 75% Superset w/ 3 Rounds Bent Over Rows 12 Strict Pull Ups (15/10) 10 Strict Pull Ups (25/15) 8 Strict Pull Ups (35/20) 6 sets 15 deficit push up (moderate deficit) 15 T bar row (moderate weight) B. Metcon (Time) Max Effort 1-Mile Run C. Mobility Upper Body Wrist stretches (2 mins) Supine Grip Dead Hang (2 x 20 sec hold - 20 sec rest) Shoulder Opener from the ground (1 min each side) Foam Roll Lats (1 min each side) PVC Pipe External rotation drill (1 min each side) Scap Angel (1 min each side) Lower Body Hamstring Roll (1 min each side) Single Leg Pike on DB (30 sec each) + Dual Leg Pike on DB (30 sec) Butterfly stretch (1 min) Couch stretch (1 min each side) Pigeon Pose (1 min each side)  A. Metcon (Time)
*Partner WOD (20 min Cap) 10 Rounds (Relay Style) 10 Toes to Bar 3 Squat Cleans (185/125) (Rx+225/145) 12/10 Calorie Echo Bike OR 15/12 Calorie Row 3 Squat Cleans (185/125) (Rx+225/145) B. Metcon (No Measure) 4 Rounds 20 DB Walking Lunges 12 DB Deadlifts 3 Rounds 10 Cyclist Front Squats @ 51X1 12 Banded Leg Curls @31X1 (each side) C. Metcon (No Measure) "Ab-solutely Fantastic" 3 Rounds (0:45 work / 0:15 rest) MB GHD SU (14/10) Banded Trunk Rotation DB Wtd Flutter Kicks Dragon Flags  A. Warm-up
5 Rounds (0:20) Max Inch worm w/ 1 push up (0:10) REST (0:20) Max Scap Pull Ups or up to 3 strict Pull Ups (0:10) REST B. Metcon (Reps) 4 Rounds (0:45) - 10 Russian KBS (70/53) + Max Dips (0:15) - Rest (0:45) - 10 Russian KBS (70/53) + Max Strict Pull Ups (0:15) - Rest (2 min Rest) 4 Rounds (0:45) - 15 Double Unders + Max Deficit Push Ups (0:15) - Rest (0:45) - 15 Double Unders + Max Strict Kipping Pull Ups (Rx+ Chest to Bars) (0:15) - Rest SCALES DIPS -Use Band -Bench Dip STIRCT PU -Banded PU - 3 sec eccentric DEFICIT PUSH UPS -Regular Push Ups -Push Ups from elevation KIPPING PU -Ring Rows (challenge the depth) -Assisted Pull Ups C. Split Jerk 3,2,2,1,1,1 (work to heavy single) * Rest 60-90 SCALED Split Tech D. Power Clean 3,3,2,2,2,1 (work to medium-heavy single) *After single complete clean pulls at 3x3 @ 90% of PC 1RM SCALE Work tech  A. Back Squat
8x3 Building based on feel B. Metcon (Time) 75 MB Sit Ups (Rx+ 50 GHD Sit Ups) 400m Run 50 DB Snatches (50/35) 400m Run 25 Burpee Box Jumps (24/20) 400m Run C. Accessory (May be done after class) 3 Rounds 0:45 Reverse Sit-Up 0:45 Right Side Plank 0:45 Left Side Plank 0:45 Hollow Hold *:15 Rest between sets and rounds.  8am Intro
9am Advanced A. Metcon (Time) 30 Rounds (30 min Cap) 1 Squat Snatch (155/105) 4 Toes to Bar 8 Alternating Box Step Ups (24/20) B. Accessory *Partner WOD 8min AMRAP P1 - Max Banded Sit Ups w/ P2 anchoring feet. P2 - Max Banded Sit Ups w/ P1 anchoring feet. *Tandem Max Plank or Hollow Hold 10am Community WOD A. Metcon (Time) *Partner WOD 12 Rounds P1- 10 Deadlifts (185/125) 20 Wall Balls (20/14) P2 *Max Cal Row B. Metcon (Reps) *Partner WOD 20 min AMRAP P1 - 250m Row P2 - Max MB SU (20/14)  A. Metcon (Time)
3 Rounds 10 Strict HSPU 10 Hang Power Cleans (135/95) 50 Double Unders (1 min REST) 3 Rounds 10 Kipping HSPU 10 S2OH (135/95) 50 Double Unders B. Power Clean 12 mins to build to a heavy 1 C. Accessory 3 Rounds 8 Straight arm band pull downs (stay hollow) 5 - 3 Poistion DL 15 GHD SU w/ 5 sec ecc 3 Rounds 5 Roll Outs 15 Back Extensions |
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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