 A. Front Squat
9 min EMOM On the 0: 1 Front Squat @ 81% On the 1: 1 Front Squat @ 84% On the 2: 1 Front Squat @ 87% On the 3: 1 Front Squat @ 84% On the 4: 1 Front Squat @ 87% On the 5: 1 Front Squat @ 90% On the 6: 1 Front Squat @ 87% On the 7: 1 Front Squat @ 90% On the 8: 1 Front Squat @ 93% SCALED: Build to a moderate single FITNESS: 4 Rounds 1 min - 8 Goblet Squats + max Cal Bike 1 min - :30 max Ab Mat SU B. Metcon (Time) "Blue Steel" 3 Rounds: 7 Power Snatches (75/55) (1- 5 PS, 2- Scale wt, 3- DB Snatches) 7 Toes to Bar (1- 5 T2B, 2- 7 Knees 2 Elbow / Chest / Hip, 3- 14 MB SU) 7 Box Jumps (24/20) (1- 5 BJ, 2- Step Ups) 800m Run 3 Rounds: 7 Power Snatches (75/55) (1- 5 PS, 2- Scale wt, 3- DB Snatches) 7 Toes to Bar (1- 5 T2B, 2- 7 Knees 2 Elbow / Chest / Hip, 3- 14 MB SU) 7 Box Jumps (24/20) (1- 5 BJ, 2- Step Ups) 800m Run 3 Rounds: 7 Power Snatches (75/55) (1- 5 PS, 2- Scale wt, 3- DB Snatches) 7 Toes to Bar (1- 5 T2B, 2- 7 Knees 2 Elbow / Chest / Hip, 3- 14 MB SU) 7 Box Jumps (24/20) (1- 5 BJ, 2- Step Ups) Rx+ = Squat Snatch (95/65) Fitness = 7 Double DB SNatches (35/25) 7 Toes to Rig 7 Box Jumps
0 Comments
 A. Metcon (Time)
(25 min Cap) 1 Mile Run / 150 Cal bike or row Then... 3 Rounds 10 DB Lateral Raises 10 Hollow Body Banded Pull Downs 6 Y's - 6 T's - 6 A's 10 Tuck Up + V-Up 3 Rounds 10 MU Ring Rows 10 Front Leg Elevated Reverse Lunges 1 min in Front plank B. Mobility --- Upper Body --- Supinated Grip Dead Hang - 2 x :30 Puppy Pose - 1:00 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. Skill
Jerk Drive 4 Sets of the Complex: 1 Pausing Drive + 2 Regular Drives Set 1: 80% of 1RM Jerk Set 2: 84% of 1RM Jerk Set 3: 88% of 1RM Jerk Set 4: 90% of 1RM Jerk SCALED: 4 Sets of the Complex building to a moderate load. FITNESS: Every minute, on the minute, for 16 minutes (4 sets) of: Station 1 – 10 Supinated-Grip Inverted Row @ 2111 Station 2 – 30 seconds L Sit Station 3 – 10 Dumbbell Z-Press @ 2111 Station 4 – 5 Tall Box Jumps (height of box doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly) B. Push Press (Push Press Complex) 4 Sets of the Complex: 1 Pausing Push Press + 1 Push Press 1 Pausing Push Press + 1 Push Press Set 1: 60% of 1RM Jerk Set 2: 65% of 1RM Jerk Sets 3-4: 70% of 1RM Jerk STIMULUS Working through 4 sets of 4 unbroken barbell reps in this overhead complex. The barbell comes from the rack and percentages are based off your 1RM Jerk. Pause 2 seconds in the dip of the Pausing Push Press. There is no pause in the regular Push Press. Rest as needed between sets. C. Metcon (Time) "Four Loko" *Partner WOD 15 Min AMRAP P1: 20/15 Calorie Row or Bike (1- 15/12, 2- Max Cal while partner is Front Squating) P2: 7 Front Squats (185/135), 40 DU (1- 4 Front Squats, 2- Scale wt), (1- 25 DU, 2- 70 Singles) *When BOTH partners are finish with their load then switch. Every rotation is a round. FITNESS 15 min AMRAP P1: 20/15 Calorie Row P2: 7 KB DL + 7 G Squats (70/53), 12 Box Shuffles *Your score is your slowest round.  A. Bench Press
5 x 10 @ 65% FITNESS 12 min AMRAP Dumbbell Bench Press x 6 reps @ 21X1 Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 60 seconds Hollow Rock / Hollow Hold B. Metcon (Time) "Part Time" 3 Rounds 12 Burpees Over Dumbbell (1- 8 Burpees Over Dumbbell, 2- 8 Burpees) 18 Chest to Bar Pull-ups (1- 12 C2B, 2 - Chin Over Bar PU, 3 - Banded C2B, 4 - Ring Rows) Directly Into… 3 Rounds: 16 Alternating Dumbbell Snatches (50/35) (1- 12 DB Snatches, 2- scale wt) 100 Mountain Climbers (L/R = 2) (1- 70 MC, 2- Max MC for 1:20) C. Gymnastics 10 min EMOM 1 min - Max Ring Dip Progression 1 min - Max Chest to Bar Progression  A. Back Squat (Waves)
Set 1: 4 Reps @ 86% Set 2: 3 Reps @ 92% Set 3: 2 Reps @ 98% Set 4: 4 Reps @ 92% Set 5: 3 Reps @ 98% Set 6: 2 Reps @ 104% Set 7: 4 Reps @ 98% Set 8: 3 Reps @ 104% Set 9: 2 Reps @ 110% SCALED: 6RM FITNESS: 5 Rounds 12 Back Squat @ 20X1 30 Russian Kettlebell Swings 8 Lateral DB Step Ups (8L + 8R) B. Metcon (Time) "Air Fryer" 3 Rounds: 50 Air Squats 10 Power Clean & Jerks (135/95) Rx+ 3 Rounds: 20 Alternating Pistols 10 Power Cleans (165/115) 20 Box Jump Overs (24/20) 10 Push Jerks (165/115) FITNESS 4 Rounds: 20 Bulgarian Split Squats (10L / 10R) 15 Double DB Hang Clean & Jerks (35/25) 10 Burpee Tuck Jumps 5 Roll Outs C. Core 4 Rounds (:20 sec work / :10 sec rest) V - Ups Russian Twists Wtd toe touches D. Post-WOD Mobility Upper Body 2 Min Puppy Pose Lower Body 2 min Couch Stretch (each side) 2 min Pigeon Pose (each side)  8am Gymnastics and Intro
9am Advanced & 10am Community WOD (Partner WOD Only) A. Metcon (Time) *Partner WOD (12 min Cap) Rx 21-18-15-12-9 Power Snatches (95/65) *10 Tandem Bar Facing Burpees between each set Scaled 21-18-15-12-9 Ground to Overhead (95/65) *10 Tandem Bar Facing Burpees between each set *Individual WOD (10 min Cap) Rx 30-20-10 Power Snatches (95/65) *10 Tandem Bar Facing Burpees between each set Scaled 30-20-10 Ground to Overhead (95/65) *10 Tandem Bar Facing Burpees between each set B. Metcon (Time) *Partner WOD (9 min Cap) Rx 2 Rounds 30 Box Jump Overs (24/20) 30 S2OH (135/95) 30 WB Toss Over PU Bar (20/14) *WB cant touch floor Scaled 2 Rounds 30 Box Jump Overs (Step Over or Jump Over) 30 S2OH (95/65) 30 WB Toss Over PU Bar (14/10) *WB cant touch floor *Individual WOD (10 min Cap) Rx 3 Rounds 21 Box Jump Overs (24/20) 15 S2OH (135/95) 9 Front Squats (135/95) Scaled 3 Rounds 21 Box Jump Overs (Step Over or Jump Over) 15 S2OH (95/65) 9 Front Squats (95/65) C. Metcon (Time) *Partner WOD Rx 8 min AMRAP 7 DL (135/95) 25 Double Unders 7 Hang Power Cleans (135/95) 25 Double Unders Scaled 8 min AMRAP 7 DL (95/65) 40 Single Unders 7 Hang Power Cleans (95/65) 40 Single Unders *Individual WOD Rx 8 min AMRAP 10 DL (135/95) 35 Double Unders 10 Hang Power Cleans (135/95) 35 Double Unders Scaled 8 min AMRAP 10 DL (95/65) 50 Single Unders 10 Hang Power Cleans (95/65) 50 Single Unders  A. Front Squat
On the Minute for 9 mins On the 0: 1 Front Squat @ 78% On the 1: 1 Front Squat @ 81% On the 2: 1 Front Squat @ 84% On the 3: 1 Front Squat @ 81% On the 4: 1 Front Squat @ 84% On the 5: 1 Front Squat @ 87% On the 6: 1 Front Squat @ 84% On the 7: 1 Front Squat @ 87% On the 8: 1 Front Squat @ 90% STIMULUS This is the first of 3 weeks of a incremental build in percentages on front squats waves. Each set will start on the top of the minute Have your extra plates nearby beforehand, as you'll have less than 60 seconds to change out weights between sets. Percentages are based off your 1RM Front Squat MOVEMENT PREP Take 5-7 Sets to Build to Opening 78% SCALED - Build to a heavy load FITNESS - 9 min EMOM 8 Goblet Squats (53/35) *Max Mountain Climbers until (0:45) B. Metcon (Weight) 4 Rounds Min 1 - 4 RDL (w/ 3 sec negative) *use a "warm up" weight for the metcon Min 2 - Lateral Box Step Ups w/ DB on outside leg (8L + 8R) (Choose wt) *If you were able to maintain the tempo with each round then increase the weight slightly. A. Metcon (Rounds and Reps) (0:00 - 8:00) *Partner WOD 100 Deadlifts (225/155) (Rx+ 285/175) (1- 35 per partner, 2- Scale wt, 3- KBDL) Then AMRAP 20 Toes to Bar (1- 6 per partner, 2- knees to elbow, 3- Reverse incline SU) 30 Wall Balls (25/20) (1- 10 per partner, 2- Scale wt, 3- MB Squat) (8:00 - 11:00) REST Metcon (Time) (11:00 - Finish) 3 Rounds 600m Run (1- 400m Run) 30 Bar Facing Burpees (1- 10 per partner, 2- burpee over BB) 40 MB Ab Mat SU *One partner holding a plank at all times. |
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
January 2020
Categories |
RSS Feed