 A. 3-Position Squat Clean Complex
6 Rounds On the 2:00 High Hang Squat Clean (High Thigh) Hang Squat Clean (Knee Level) Squat Clean Front Squat PROGRESSIONS - Clean DL / High Hang Squat Clean / Front Squat - Clean DL / High Hang Power Clean / Front Squat - Clean tech B. Metcon (Time) *20 min Cap 12-9-6 -Squat Clean + Front Squat (135/95) (Rx+ 155/105) - Muscle Up (Bar or Ring) / Burpee C2B Pull Ups / Burpee Pull Ups (REST 3 mins) 3 Rounds 15 Shoulder to Overhead 200m Sprint L1 - 95/65 L2 - 115/ 75 Rx - 135/95 Rx+ 155/105 C. Functional Bodybuilding / Extra Credit 3 Rounds A1) 8-10 (each leg) Back Rack Split Squat @2110 *rear foot on 4-6" plates SCALE - DB Farmers Carry A2) 8-10 Banded Hamstring Curls @31X3 OR 3 Rounds 6 Dragon Flags or Leg and Hip Raises 9 Straight leg weighted Crunch @ 30X1 12 Hanging Wtd Tuck Ups 15 sec Tuck Hold
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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) 4 Rounds 400m Run 5 Pull Ups 10 Push U[s 15 Air Squats 1 min plank or hollow hold OR 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.) 100 Push Ups 50 Chin Ups *Athlete breaks up reps however they need and can go back and forth between movements until all reps are completed **Focus: Quality form on pushups and chin-ups. Break before reaching failure on either movement. Use band across rig to assist with chin-ups if needed. 5 Rounds 10-15 Tricep Dips 10-15 Ring Rows or Inverted rows *Focus: Modify dips and ring rows to a level that will allow for quality reps to at least 10. Stop before there is a breakdown in form. 4 Rounds 15-20 Banded Tricep Extension 10-15 DB Hammer Curls *Focus: Extension reps should be controlled throughout movement and slight pause can be held at the bottom of each rep. Hammer curls can be done to the side or across the body. Core Work: 4 Rounds: 25 GHD’s or Strict Abmat situps 30 Flutter Kicks (each leg) 8 barbell rollouts (use 2.5, 5, 10 pound metal plates) 1 min plank hold *Focus: Minimal rest between rounds. Treat this as it’s for time. 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 (0:00 - 10:00) Row 2000m (10:00 - 15:00) 10 Wall Walks 40 Weighted anchored Ab Mat Sit Ups Run to Wall 30 DB GoJacks 40 Weighted anchored Ab Mat Sit Ups Run to Wall 60 Hang Power Cleans (135/95) 40 Weighted anchored Ab Mat Sit Ups Run to Wall 30 DB GoJacks 40 Weighted anchored Ab Mat Sit Ups Run to Wall 10 Wall Walks 40 Weighted anchored Ab Mat Sit Ups Run to Wall PROGRESSIONS WALL WALKS - Go as high as you can - 5' Bear Crawl DB GOJACKS - DB Strict Press x 2 HANG POWER CLEANS - Scale wt - DB Hang Power Cleans - Russian KBS  A. Bench Press
Bench Press - 8x3 @ 80% Super set w/ 4x10 Snatch Grip Bent Over Row 4x10 Single Arm Bent Over Row from tripod position (each arm) SCALED - Build to a 3RM *You can substitute strict press for bench press if you choose. B. Metcon (Rounds and Reps) 15 min AMRAP 20 Single Arm DB Hang Clean & Jerk (50/35) 5 Strict Pull Ups 10 Box Jumps (24/20) (Rx+30/24) 5 Strict Dips C. Extra Credit 3 Rounds 15 Banded Bar Bell Curls 15 Banded Tri - Ext  A. Front Squat
5RM, then 90% for 2 x 5 @42X1 B. Metcon (Time) 5 Rounds 12 Deadlifts (as Unbroken as possible w/ 3 sec eccentric) @50% of 1RM 6 Burpees over the Bar (REST 3 MINS) 24 - 18 - 12 MB Squat Jumps (24/20) (*Rx+ Jumping BS ) 75 - 50 - 25 Double Unders *95/65 - 15-12-9 C. Accessory 3 Rounds 1 min wall sit 1 min of falling Hamstring Curls  8am Intro
9am Advanced A. Metcon (Reps) 10 min AMRAP 10 Snatches (95/65) -Rest 1 minute- 10 Snatches (135/85) -Rest 1 minute- 10 Snatches (155/105) -Rest 1 minute- In remaining time, Max-rep snatches (185/125) SCALED 10 Snatches (75/55) -Rest 1 minute- 10 Snatches (95/65) -Rest 1 minute- 10 Snatches (115/80) -Rest 1 minute- In remaining time, Max-rep snatches (135/95) B. Metcon (Rounds and Reps) *Partner WOD (Relay style) 22min AMRAP 10 Bench press @ 65% 15 MB Sit Ups w/ OH Toss (14/10) 20 Double Unders 10am Community WOD A. Metcon (Reps) 5min AMRAP 2-4-6-8-10-12...keep adding 2 reps per round DB Burpee DL *15 Jumping Jacks between each set. (Rest 2 mins) 5min AMRAP 4-8-12-16-20-24...keep adding 4 reps per round Strict Wtd Sit Ups *12 Russian KBS(70/53) between each set (Rest 2 mins) 5min AMRAP 2-4-6-8-10-12...keep adding 2 reps per round DB Front Squat DB Push Press *30 Double Unders between each se B. Functional Bodybuilding A1) Half Kneeling Barbell Press*: 20X2; 4-5reps/knee; rest 75sec x 3 Sets *Perform repetitions on each knee for every set. Total 8-10reps per set. A2) DB Single Leg RDL: 3010; 8-10/leg; rest 75sec x 3 Sets A3) Single Arm Dumbbell Push Press*: 30X1; 8-10/arm; rest 75sec x 3 Sets *Explosive tempo on the way UP - slow controlled lowering to the shoulder in 3sec before initiating next repetition.  A. Back Squat
5 x 10 @ 70% (last set 10+) Scales - Build to 10RM - Squat tech B. Functional Bodybuilding 6 Cyclist 1-1/4 Front Squat 8 Banded Sumo Deadlifts C. Metcon (Reps) 4 Rounds 1 min - 4 Muscle Ups / 6 Burpee Pull Ups or Kip Swings ( 10 Hollow Rocks + 10 Ring Rows) 1 min - 8 Squat Cleans (1- Scale wt, 2- Front Squats, 3 - DB Squat Cleans) 1 min - 10 Box Jump Overs (24/20) (1- Jump to plate. 2- Squat Jumps) 1 min - Max Prisoner Deficit Jump Lunges (1- Deficit Lunges, 2- Lunges) 1 min - REST Squat Cleans L1 - 115 / 75 L2 - 135/95 Rx - 155/105 Rx+ 185/125 Scaled - KB Sumo DL |
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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