 A. Metcon (Time)
12-9-6 Overhead Squats (115/80) (Rx+ 135/95) 6-4-2 Bar muscle-ups (OR 12-9-6 Burpee Pull Ups) -Rest 3 Minutes- 30 Overhead Squats (75/55) (Rx+ 95/65) 30 Pull Ups (OR 45 Banded Pull Ups) (Rx+ Chest to Bar) SCALES OVERHEAD SQUAT -Scale wt - Front Squat - Goblet Squat BAR MU - Burpee Pull Ups - Hip to Bars - Burpee Kip Swings BUrpee Tuck Ups PULL UPS -Banded PU - RIng Rows x 2 B. Functional Bodybuilding 4 Rounds 6-8 Bench Press @30X0 8 Alt Iso DB Bent Over Rows ⠀⠀⠀⠀⠀⠀⠀ 3 Rounds 8-12 Tall Kneeling SA Arnold Press (each arm) 10-12 Straight Arm PVC Banded Pull Down 3 Rounds 12-15 Narrow Grip Elevated Barbell Push Up 12-15 Dumbbell Bench Pull Over 24-20-14 V Ups Left Oblique Crunches 90/90 Crunches Right Oblique Crunches
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 Today you will have the choice to choose between a recovery metcon or bodybuilding . As always, if you need something more engaging than a recovery metcon just ratchet that thing up (ask a coach).
A1. Metcon (Time) 20 min AMRAP 1 mile run Then AMRAP 12 Wtd Hollow Rocks 16 Russian KBS 20 Mountain Climbers (L+R = 2) A2. Functional Bodybuilding (Get as much work completed in 25 mins as possible. This is programmed in order of priority so just work until the clock expires.) 5 sets 8-12 (increasing weight across sets) BB Strict Press 3 Sets 8 Alt DB Floor Press (L+R = 1) 8 Renegade Rows (L+R = 1) 3 Sets Max Flexed arm hang from pull up or inverted row position (+0:20) Max DB Overhead hold (+0:20) Core Work: 4 Rounds: 10 hollow rocks 30 sec hollow rock hold 30 sec superman 10 V Ups 30 sec side plank left 30 sec side plank right *Focus: Minimal rest between rounds. B. Mobility *Coach led 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. Metcon (Time)
*Partner WOD 20 min AMRAP 3, 6, 9, 12, 15, 18, 21... Deadlifts (225/155) (Rx+ 285/185) (1- scale weight, 2- KB DL) 1, 2, 3, 4, 5, 6, 7 Goblet Lunge + Goblet Lunge + Goblet Squat (53/35) (Rx+ Pistol +Pistol + Air Squat) (1- scale weight, 2- body weight) 1 Power Snatch (155/105) (1- scale weight, 2- Hang Power Snatch, 3- Power Clean) *This WOD is leap frog style. P1 does 3 deadlifts, 1 lunge complex, and 1 Power Snatch. P2 does 6 deadlifts, 2 lunge complexes, and 1 Power Snatch, etc... B. Front Squat (6 Rounds of Complex (2 min) 1 Pause Front Squat (2 sec) 1 Front Squat 1 ¼ Front Squat 1 Front Squat Try to work up to 90-100% 1RM Clean. C. Gymnastics 3 Rounds 8-10 Kip Swings / Big Kip Swings / Knee to Elbow 1-2 Quality Wall Walks / 0:30 HS Hold / 14 Cherry Pickers 3 Rounds 8-12 Straight arm PVC banded pull downs 5 Dragon Flags 3 Rounds 12-15 MB GHD SU @51X1 8 Seated Wide leg good mornings Then 100 Wtd Flutter kicks  A. Bench Press
5x10 @ 70% Superset w/ 5x10 Snatch Grip Bent Over Rows B. Metcon (Time) 5 Rounds 1 min - Max Strict Pull Ups 1 min - Max Dips Then... 1-2-3-4-5-6-7-8-9-10 Hang Clean & Press (115/80) (Rx+ 135/95) *4 Toes to Bar after each set of HC&P **Score total Pull Ups & Dips in comments C. Accessory 3 Rounds 10 1(1/2)Push Ups + toe touch 12 Ring Rows w/ 1 sec pause at top (Rx+ 15 Supine Inverted Rows) 3 Rounds BB 21's - 7 Curls from 90 degrees to full contraction / 7 Curls from straight arm to 90 degrees / 7 Full Curls 15 DB Kick Backs  A. Overhead Squat
5x2 Build to 95-100% of Snatch 1RM SCALED Work OHS Tech to build T-Spine Mobility B. Back Squat 5x3 @ 3311 -Move Up in weight for each set but don't go heavy -3311: 3 Sec Negative + 3 Sec Pause (bottom) + 1 Sec. Stand + 1 Sec. Pause (top) C. Back Squat 4x4 * Move up in weight each set * In between sets perform 5 jumping squats straight into a sprint. D. Metcon (Time) 2 Rounds (6 min Cap /round) 25 Burpeesr 400m Run 100' Walking Lunges -rest 1:1 b/t sets-  8am Intro9am Advanced
A. Metcon (Time) *Partner WOD (12 min Cap) 4 Rounds P1 - 400m Run P2 - 500m Row Then... P2 - 400m Run P1 - 500m Row B. Clean 10 min EMOM Positional Clean Work Clean Pull Power Clean Clean Pull Power Clean Front Squat *completing these moves on the minute will prioritize skill over heavier loads. C. Metcon (Time) 10-8-6-4-2 HSPU (As strict as possible) 50-40-30-20-10 Double Under or Skiers w/ plate extended (15/10) + 3 Rounds 12 DB or BB Bench Press 12 DB or BB Bent Row + 21-15-9 Knees to Elbow Deficit Push Ups 10am Community WOD A. Metcon (Time) 40 Single Arm DB Clean & Push Press (50/35) 400m run 30 Single Arm DB Clean & Push Press (50/35) 800m run 20 Single Arm DB Clean & Push Press (50/35) 1,200-m run 10 Single Arm DB Clean & Push Press (50/35) B. Core 0:30 Hands back Tuck Ups 1:00 Marching Planks 0:30 Side Planks (Right) 0:30 Side Planks (Left) 0:30 Seated Ab Circles (Clockwise) 0:30 Seated Ab Circles (Counter clockwise) 0:30 90/90 Crunch 0:30 Russian "V" Tuck Twists  A. Front Squat
Build to a heavy single in 5 working sets SCALE - Front Squat tech B. Back Squat 1x20 reps as heavy as possible SCALE: Back Squat tech C. Metcon (Time) 2 Sets: 200m run OR 20/15 Calorie Row 5 Deadlifts (315/225) 50 Double Unders 5 Deadlifts (315/225) 50 Double Unders 5 Deadlifts (315/225) 200m run OR 20/15 Calorie Row -Rest 5:00 b/t sets- SCALED DEADLIFTS -225/155 - Scale wt - 15 @ 135/95 DOUBLE UNDERS - 80 singles - 80 line hops |
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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