 8am Intro
9am Advanced A. Clean and Jerk (3 Rounds of Complex) 3 Clean High Pull + 3 Muscle Clean + 3 Dip + 3 Pause Split Jerk (pause in receive for 3 seconds) + 3 Press in Split - Very lightweight! B. Power Clean 3 Sets 3 Power Cleans @45-50% 1RM Power Clean 2 Sets 2 Power Cleans @50-55% 1RM Power Clean 3 Sets 1 Power Clean @55-60% 1RM Power Clean - Rest as needed between sets - C. Clean Deadlift Deadlift from the clean position. 6 Clean Deadlifts 4 Clean Deadlifts 3 Clean Deadlifts 2 Clean Deadlifts * Build up to 70-75% 1RM clean for 2 D. Metcon(Rounds and Reps) Partner Workout 8 minute AMRAP 4-8-12-16-20... DB Rev Lunges (50's / 35's) Burpee Box Jump Over (24/20) -rest 2 minutes- 6 minute AMRAP 4-8-12-16-20... Calorie Row GHD SIt Ups -rest 2 minutes- AMRAP 4 minutes 4-8-12-16-20... Shuttle Sprints Power Cleans (185/125) *For all workouts, partner 1 is working at station 1 while partner 2 works at station 2. Partners switch when both partners are done, working up the ascending rep scheme as so. 10am Community WOD A. Metcon (Reps) "I move you move. Just like that." *Partner WOD 1 Round = 1 min: P1 (0:45 Max Reps) , P2 Run to the wall and back 1 min: P2 (0:45 Max Reps) , P1 Run to the wall and back 2 Sets Russian KBS (70/53) Burpees Cal Row Back or Goblet Squats (135/95) or 53/35 GHD SU or Ab Mat SU Cal Row
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 A. Snatch
10 singles @ 50-60% of 1RM Snatch or moderate wt Power or Squat SCALES - Snatch Tech B. Clean and Jerk 10 singles @ 50-60% of 1RM Snatch or moderate wt Power or Squat SCALES - Clean tech C. Front Squat 3x6 tempo (4:0:3:0) D. Metcon (Rounds and Reps) 10 min EMOM 1, 2, 3, 4, 5, 6, 7, 8..... Box Jumps (24/20) Hang Cleans (115/75) Front Squat SCALES BOX JUMPS - Jump on 3 plates HANG CLEANS - Scale wt - DB FRONT SQUAT - Scale wt - KB Goblet Squats  A. Metcon (Time)
(5:00) Max Front Rack Hold (135/95) *Once you fail hold inverted row / ring row / or BB flexed arm hang for 0:30 every min on the min until everyone else is finished. B. Metcon (Time) 5 Rounds *Partner WOD P1 - 200m Run P2 Max GHD SU P1 - 200m Run P2 Max GHD SU *Score reps in your comments Then.... 4 Rounds P1 - Farmers Carry *( Core tight & Rib Cage Down / Shoulders Back) P2 - Overhead Hold (135 / 95) **( Core tight & Rib Cage Down / Shoulders Back/ Bar Over the shoulders) C. 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. Front Squat
Building to a moderate double 6 Front Squat 5 Front Squat 4 Front Squat 3 Front Squat 2 Front Squat * Build to a moderate double ** Should be at parallel ***They should be very smooth and not over 7/10 RPE. Rx+ 6 Front Box Squat 5 Front Box Squat 4 Front Box Squat 3 Front Box Squat 2 Front Box Squat * Build to a moderate double ** Should be at parallel ***They should be very smooth and not over 7/10 RPE. SCALED -FS tech B. Metcon (Reps) 2 Rounds (4 mins) 20 Cyclist Prison Squat 15 Deadlift (155/105) (Rx+185/125) 10 MB Squat Jumps (20/14) *Max Prisoner Walking Lunges (3 mins) REST SCALED CYCLIST PRISON SQUAT - Air Squats DEADLIFT - Scale wt - KB DL MB SQUAT JUMPS - Air Squat Jumps PRISONER WALKING LUNGES -Walking lunges C. Metcon (No Measure) 8 Rounds 0:20 Max MB Russian Twists 0:10 REST 0:20 Max MB Hollow Flutter kicks 0:10 REST  A. Metcon (Reps)
2 Rounds (:30 work / :10 rest) Max Strict Pull Ups Max MB Sit Ups (20/14) Max Handstand Push Ups Max MB Sit Ups (20/14) Max Dual DB Hang Clean & Press Max MB Sit Ups (20/14) Max Dual DB Bent Over Row Max MB Sit Ups (20/14) Max Push Ups Max MB Sit Ups (20/14) B. Metcon (Time) Partner WOD 6 Rounds P1 - 9/7 Cal Row P2 - 8 Bench Press at 60% of your 1RM P1 - Hold PLank P2 - 8 Bench Press at 60% of your 1RM This is a scheduled deload week for CFEX. With this Deload, we have BACKED OFF the volume. Our last Deload Week was 7 weeks ago, so you need some rest. Ramp up or pull back the intensity on this one based off your body's feel today.
A. Back Squat (3 x 6 @4030) 3x6 tempo (4:0:3:0) = 4 second descent and 3 second ascent, no pause at top or bottom *Score 1 load for all 3 sets These tempo lifts should be LIGHT and SMOOTH. RPE should not exceed 6/10 B. Shoulder Press (3 x 6 @4030) 3x6 tempo (4:0:3:0) = 4 second descent and 3 second ascent, no pause at top or bottom *Score 1 load for all 3 sets These tempo lifts should be LIGHT and SMOOTH. RPE should not exceed 6/10 C. Metcon (Time) 20 min AMRAP 800m Run Then.... 1, 2, 3, 4, 5, 6, 7, 8, 9..... Thruster (95/65) Toes to Bar 25 Double Unders SCALES THRUSTER - Scale wt - Use DB TOES TO BAR - Knees to Elbow - Kip swing - Hanging knee raises DOUBLE UNDERS - 7 Single - Single - Doubles - 50 singles - 25 Line hops  8am Intro
9am Advanced A. Snatch Work (20 mins of work :-) 3 Snatch Balance 3 Snatch Balance 2 Snatch Balance 2 Snatch Balance 2 Snatch Balance *Build to a heavy set of 2. _____ 5 sets Snatch Pull + Snatch Panda Pull + Snatch x 5 Sets _____ 3 sets 1 Snatch @80% 1 Snatch @80% 1 Snatch @80% B. Metcon (Time) 800m Run Buy In (together) 2 Rounds: 20 Burpee Box Jump Overs (30/24) 15 Sandbag Cleans (100/70) (Rx+150/100) (split as needed) 20 Burpee Box Jump Overs (30/24) 15 Sandbag Cleans (100/70) (split as needed) Then.... 100 GHD SU / 200m weighted SU 10am Community WOD A. Metcon (Time) 5 Rounds 400m Run 8 Box Jumps (24/20) 12 DB Step Ups (24/20) (50/35) 16 Wall Balls (20/14) B. Core 5 Rounds 8 Sprinter Sit Ups to Gator roll 12 Pike Leg Lift over DB 16 Hanging Knee Raises |
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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