 A. Back Squat
10RM, then 85% for 2 x 10 (last set is 10+) *Always try and push that max 5-10lbs if you can B. Metcon (Time) 60 Hang Cleans 45 Front Squats 30 Push Press *EMOM - 4 Burpee Box Jump Overs (24/20) ** BB = (115/80) C. Metcon (Reps) 8 Rounds 20 sec: Max MB Squat Jumps 20 sec: Max Lat Raises 20 sec: REST
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 Getting sweaty and working the metabolic conditioning in this optional active recovery piece. With it being active recovery, let's keep the intensity low and the quality high. There will be a NOON PARK WORKOUT ONLY at Lake Court Park.
A. Metcon (Reps) 5 Rounds (40 sec work / 20 sec rest) Shuttle Sprints Russian KBS Hollow Rocks / Hollow Hold Double Unders MB Sit Ups w/ ab mat B. Mobility Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute  A. Metcon (Rounds and Reps)
20 min AMRAP *Partner WOD (Partners will go relay style while increasing reps per round by three each round. So P1 would do rounds containing reps of 3,9,15, etc...) 3, 6, 9, 12, 15, 18, 21... Bike Cals Push Press (135/95) Dumbbell reverse lunges (50's / 35's) (each leg, L+R=1, complete all reps on one leg before moving to the other) SCALES BIKE CALS - Row cals, 10m shuttle sprints PUSH PRESS - Scale wt, DBs DB REVERSE LUNGE - Alt Legs, scale wt, body wt lunges At Home 20 min AMRAP 3, 6, 9, 12, 15, 18, 21... Burpees DB Push Press (each arm) Dumbbell reverse lunges (50's / 35's) (each leg, L+R=1, complete all reps on one leg before moving to the other) B. Metcon (Time) *Partner WOD 12 - 400m Sprints SCALED 500m Row 25/18 Cal Bike At Home 6 - 400m Sprints *Rest for the same amount of time that you sprint  A. Bench Press
Build to 1RM SCALED Build to a 10RM When done, it time permits preform 3 x Max Reps Pull Ups At Home Death by Push Ups Min 1 - 1 Push Up, Min 2 - 2 Push Ups, Min 3 - 3 Push Ups, etc until you can no longer complete the appropriate reps in the min. B. Metcon (Rounds and Reps) 16 min AMRAP Buy In: 50/35 Cal Bike or 1,000m Run Time Remaining: 15 Box Jump Overs (24/20) 12 Chest to Bar Pull Ups 9 Double DB Power Cleans (50's/35's or BBPC @ 135/95) SCALES Chest to Bar PU: Reduce reps, PU, Banded PU, 15 Ring Rows, 12 Inverted Row, 12 Bent Over Rows At Home 16 min AMRAP Buy In: 1,000m Run Time Remaining: 15 Tuck Jumps 20 Push Ups 18 Single Arm DB Cleans  A. Back Squat
Build to 1RM When done, it time permits preform 3 x 12 RDLs (building every round) SCALED Build to a 10RM At Home Death by Goblet Squats Min 1 - 1 Goblet Squat, Min 2 - 2 Goblet Squats, Min 3 - 3 Goblet Squats, etc until you can no longer complete the appropriate reps in the min. B. Metcon (Time) 7 Rounds 200m Run 7 Thrusters (115/85) 7 Burpees Over the Bar At Home 7 Rounds 200m Run 14 DB Thrusters 7 Burpees Over the DB  8am Intro
9am Advanced A. Shoulder Press 5RM, then 4x5 @ 85%, last set max reps B. Metcon (No Measure) 6 x 8 DB Tricep Extensions superset with 6 x 15 Band Pushdowns 5 x 10 Plate Lateral Raises superset with 5 x 12 Band Face Pulls C. Metcon (Time) (20 min Cap) 100 Wall Balls (20/14) *Every min on the min perform 8 DL (225/155) 10am Community WOD A. Metcon (Rounds and Reps) *Partner WOD (In 30 mins) 1 mile run... then AMRAP... 100 Double Unders 80 Wall Balls (20/14) 60 Box Jumps (24/20) 40 Deadlifts (185/125) 20 DB Thrusters (50's/35's)  A. Metcon (Time)
5 Rounds (30 min Cap) 400m Run 6 Hand Stand Push Ups 8 Hang Squat Cleans (135/95) (Rx+ 185/125) 10 Burpees Over the Bar SCALES Handstand PU - Pike from box, Z Press, Push Ups x 2, Barbbell Press Hang Squat Cleans - Scale wt, 8 HP + 8 FS, 8 DB HSC BOB - Burpees At Home 5 Rounds (30 min Cap) 400m Run 6 Hand Stand Push Ups 16 Single DB Hang Squat Cleans 10 Burpees Over the DB B. Metcon (Time) 10 min Cap Accumulate 400 mountain climber steps *Every time you break complete 15 Jumping Jacks |
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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