 A. Metcon (Rounds and Reps)
4 Rounds 10 Alternating DB Strict Presses with an Isometric Hold (each arm) 0:30 of aerobic exercises 15 Wtd L Crunches 0:30 of aerobic exercises 10 Alternating Knees to Elbow Planking on DBs (each arm) 0:30 of aerobic exercises 20 Pike Leg Lift Over DB 0:30 of aerobic exercises Aerobic Exercises Rnd 1 - Break dancers Rnd 2 - Jumping Jacks Rnd 3 - High Knees Rnd 4 - Mountain Climbers 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)
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 A. Front Squat
5 reps @ 65% 5 reps @ 70% 5 reps @ 75% SCALES -Build to a 5RM - FS Tech B. Back Squat 4 reps @ 70% 4 reps @ 75% 4 reps @ 80% 4 reps @ 85% SCALES - Build to a 4RM - BS Tech C. Metcon (Reps) 4 Rounds 1 min - Max Power Cleans (155/105) (Rx+ 185/125) 1 min - Max Med Ball SU (20/14) (Rx+ GHD SU) 1 min - Max Power Cleans (155/105) 1 min - Max Med Ball Squat Jumps (20/14) 1 min - REST SCALES POWER CLEANS - Scale wt - HPC - DB HPC MED BALL SU - Scale wt - No med ball MB SQUAT JUMP - Scale wt - No wt - Air Squats  A. Metcon (Time)
(15 min CAP) 5 Rounds 30 Double Unders 20 DB Snatches 10 Pull Ups SCALES DOUBLE UNDERS - 20 sec of work - 60 singles - 30 Line Hops DB SNATCHES - 14 Snatches - Scale wt - Hang Power Snatches PULL UPS - 6 Pull Ups - Banded PU - 15 Ring Rows B. Bench Press 5 sets: 10 reps Super set with 10 Dual DB Bent Over Rows *Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading. C. Functional Bodybuilding 4 Rounds 10+ Dips 10+ seconds of flexed arm hang from bar or inverted row position 4 Rounds 15 Hammer Curls (each arm) 15 DB Kick Backs (each arm) 3 Rounds 15 Bar Bell Curls 15 Banded Tri Extensions  A. Back Squat
5 reps @ 70% 5 reps @ 80% 3 reps @ 90% 2 reps @ 95% 1 rep @ 100% SCALE - Build to a 5RM or Find your 1RM - Squat tech B. Front Squat 5 reps @ 75% 5 reps @ 80% 5 reps @ 85% SCALE - Build to a 5RM or Find your 1RM - Front Squat tech C. Metcon (Rounds and Reps) 7 min AMRAP: 10 DL (225/155) 10 Burpee Over the Bar (3 min Rest) 7 min AMRAP: 5 Thrusters (135/95) 75m Run SCALE DEADLIFT - 5 Reps - Scale wt - KB DL BURPEE OVER THE BAR - 5 Reps - Burpees THRUSTERS - 3 Reps - Scale wt - Use DB  8am Intro
9am Advanced A. MetCon (Time) 1 mile run prior to the start of class (10 min cap) B. Metcon (Reps) "Always Remembered" *Partner WOD Buy-In: 2001 Meter Row or (1000m run OR 800m run + 200m run each) 4 Rounds: 9 Rope Climbs 11 Complexes (135/95) (Rx+ 185/125) Complex: Deadlift Hang Power Clean Front Squat Hang Squat Clean Cash-Out: 2977 Meter Row SUBSTITUTIONS Rope Climbs 5:1 Pull-ups 3:1 Strict Pull-ups 2:1 Seated Rope Pulls 1:1 Half Rope Climbs MEANING "Always Remembered" is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City The 2001 meter row represents the year. The 4 rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Complexes represent the day. The 2977 meter row represents the lives lost. B. Core 5 Rounds 20 GHD Hip Raise *No momentum 15 Strict Abmat Situps (no hand or arm assistance) 30yd Single DB Overhead Carry (left – heavy weight) 30yd Single DB Overhead Carry (right – heavy weight) 10 Standing Pallov Press (each side) 10 Strict Hanging Straight Leg Raise Focus: For Single DB Overhead Carry, keep core engaged throughout and do not lean away or towards weighted side. Torso should stay balanced while walking. B. Metcon (Rounds and Reps) 8 min AMRAP 1,2, 3, 4, 5, 6, 7… - Alternating Isometric Hanging Knee Raises OR tuck ups - Turkish Sit Ups (15/10) - Wtd Hollow Rocks (15/10) 10am Community WOD A. Metcon (Reps) "Burn Notice" 5 Rounds 1 min - Max Bike / Row 1 min - 10 DL @ 60% of 1RM 1 min - Max 3 Lateral Bear Crawls + Break Dancer 1 min Rest B. Core Coaches choice :-)  A. Shoulder Press
6 Rounds to Build to a 5RM SCALED - Use DBs B. Metcon (Time) (12 min Cap) 12-9-6-3 Hang Squat Cleans (115/85) (Rx+155/105) Burpee over the Bar SCALES HANG SQUAT CLEANS - 9-7-5-3 -Scale wt - Hang Power + Front Squat - DB Hang Power + Front Squat BURPEE OVER THE BAR - 9-7-5-3 - Burpees C. Metcon (Reps) 8 Rounds 0:20 Max Push Press (115/85) * PLEASE DROP BAR BELOW THE WAIST 0:10 REST 0:20 Max Knees to Elbows or Hanging Knee Raises 0:10 REST 0:20 Max Ab Mat SU (Rx+ MB SU) 0:10 REST SCALES PUSH PRESS -Scale wt - Use DBs KNEES TO ELBOW - Hanging knee raises - Tuck Ups  A. Metcon (Rounds and Reps)
3 Rounds 1 min Max Shuttle Sprints 1 min Max Cal Row / Bike 1 min Max American KBS 1 min Max Shuttle Sprints 1 min Max Cal Row / Bike 1 min Max Cyclist Squat 1 min Max Shuttle Sprints 1 min Max Cal Row / Bike 1 min Max Single Arm DB Hang Clean & Jerk (5 each arm) 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) |
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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