 A. Front Squat
Tempo Front Squat On the Minute 9 min EMOM 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand Sets 1-3: 63% Sets 4-6: 67% Sets 7-9: 71% FITNESS 9 min EMOM 8 Goblet Squats (70/53) 6 Tuck Jumps 6/4 Cal Bike B. Metcon (Time) "Stairmaster Plus" 30-20-10: MB Squat Cleans 50' Dumbbell Front Rack Walking Lunge (50/35) Directly Into… 10 DB Snatches (50/35) 10 Wallballs (30/20) 20 DB Snatches (50/35) 20 Wallballs (30/20) 30 DB Snatches (50/35) 30 Wallballs (30/20) Rx+ "Stairmaster" 30-20-10: Row Calories 50' Dumbbell Walking Lunge (One Arm Extended) Directly Into… 5 Devil Presses (50's/35's) 10 Wallballs (30/20) 10 Devil Presses (50's/35's) 20 Wallballs (30/20) 15 Devil Presses (50's/35's) 30 Wallballs (30/20)
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 A. Metcon (Rounds and Reps)
*Partner WOD 20 Min AMRAP P1 - 2 Rope Climbs 20 Double Unders 8 - 25' shuttle Sprints P2 - Rest B. Mobility --- Upper Body --- Supinated Grip Dead Hang - 2 x :30 Puppy Pose - 1:00 Shoulder Smash- 1:00/each Side Lying Windmill - 1:00/each T Spine Bridge stretch - 1:00 Thoracic Opener (Barbell) - 1:00 --- Lower Body --- Pigeon Pose - 2:00/each Banded Hamstring Stretch - 1:00/each Couch Stretch - 1:00 Straddle - 1:00 Kneeling Split - 1:00  A. Sumo Deadlift
5RM (5 sec eccentric), then 2x5 @ 85% B. Metcon (No Measure) 5 Rounds Min 1 - Back Rack Reverse Lunge w/ hip tuck 8L + 8R (95/65) Min 2 - Lateral Box Step Ups w/ DB on outside leg (8L + 8R) C. Metcon (Time) 800m Run Then... 25-20-15-10-5 Russian KB Swings (70/53) (Rx+ 88/70) Tuck Ups KB SDLHP (70/53) (Rx+ 88/70) Traditional Sit Ups with ab mat anchoring feet with KB and elbows to knee Then... 800m Run  A. Bench Press
8 x 4 @ 80% Super Set w/ Building to a Supine Bent Over Row 10RM Scaled - Build to a 4RM & Super Set w/ Building to a Supine Bent Over Row 10RM Fitness 15 Min EMOM Min 1 - 16 Alt DB Bench Press (one arm locked out at a time) Min 2 - 12 DB Butterfly Rows + Max DU for rest of min Min 3 - 6/4 Cal Bike (Hands Only) B. Metcon (Rounds and Reps) *3 Partner WOD (0:00 - 8:00) P1 - 5 Strict C2B PU, 10 Ring Dips, 15 Reverse Incline SU Scales - Feel free to us assistance on PU and dips P2 - Max Cal Row P3 - Rest (9:00 - 17:00) P1 - 5 Strict PU, 10 Deficit Push Ups, 15 Reverse Incline SU Scales - Feel free to us assistance on PU and push ups P2 - Max Cal Row P3 - Rest (18:00 - 26:00) P1 - 7 Burpees, 14 Ring Rows, 21 MB Ab Mat SU (25/20) Scales - Prayer LOL P2 - Max Cal Row P3 - Rest Rounds = Full Rounds Completed Reps = Max Cal Rowed  A. Back Squat
(Week 2 of Back Squat Waves) Wave 1 Set 1: 6 Reps @ 72% Set 2: 4 Reps @ 78% Set 3: 2 Reps @ 84% Wave 2 Set 4: 6 Reps @ 78% Set 5: 4 Reps @ 84% Set 6: 2 Reps @ 90% Wave 3 Set 7: 6 Reps @ 84% Set 8: 4 Reps @ 90% Set 9: 2 Reps @ 96% FITNESS 20 min AMRAP 5, 6, 7, 8, 9, 10... Elevated heel Sumo Squats (70/53) Box Jumps (24/20) Dual KB DL (70's/53's) *7/5 Cal Bike at the end of each round B. Overhead Squat Tempo Overhead Squats 5 Sets of 1 Tempo: 7 Seconds Down 7 Seconds Pause in Bottom 7 Seconds Stand Set 1: 35% Set 2: 40% Sets 3-5: 45% FITNESS Start light and work to comfort C. Metcon (Rounds and Reps) PERFORMANCE 12 Min AMRAP: 6 Hang Power Cleans (115/80) 9 Front Squats (115/80) 12 Box Jumps (24/20) COMPETITION Rx 12 Min AMRAP: 6 Power Snatches (95/65) 9 Overhead Squats (95/65) 12 Box Jumps (24/20) Rx+ 3 Rounds: 6 Power Snatches (155/105) 9 Overhead Squats (155/105) 12 Box Jump Overs (30/24) Directly Into… 3 Rounds: 6 Power Snatches (135/95) 9 Overhead Squats (135/95) 12 Box Jump Overs (24/20) FITNESS 12 Min AMRAP 15 Russian KBS (53/35) 12 Goblet Squats (53/35) 9 Plyo Step Ups (each side)  8am Gymnastics and Intro
9am Advanced Metcon (Time) (0:00 -15:00) 50 Power Cleans (225/155) or 80% of Clean 1RM Then.... AMRAP 8 Knee to Elbows 16 Ab Mat SU 32 DU (15:00 - 17:00) Rest (17:00 - Finish) 800m Run Then... 5 Rounds 12 DL 8 Bar Facing Burpees Then... 800m Run 10am Community WOD Metcon (Time) *3 Partner WOD 3 Rounds Team 800m Run 120 Double-Unders 90 Power Cleans (115/75 lbs) 60 Burpee Box Jump Overs Then... Team 800m Run Only one member of the team may be working at a time, except on the team run.  A. Front Squat
Tempo Front Squat 9 Min EMOM 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand Sets 1-3: 60% Sets 4-6: 64% Sets 7-9: 68% B. Metcon (Time) 10 Rounds 200m Run 3 Back Squats (315/225) (95% of 5RM) 5 Strict Deficit HSPU (4"/3") (1-Reduce deficit, 2-Strict reps to floor, 3-Double double strict press (standing today)) *Back Squats come from the rack. FITNESS 3 Rounds 200m Run 25 Push Ups 50 Ring Rows - Into - 3 Rounds 200m Run 50 ft Goblet Lunge(70/53) 50 Air Squats (30 min Time Cap) |
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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