 Skill
3 Rounds 1 Min - Rope Climb Tech ( Butt to Standing, Rope Climb, Kipping Legless, Strict Legless) 1 Min - Kip tech ( hollow/arch, kip swing, kipping PU, toe to bar, chest to bar, Ring and/or bar MU) 1 Min - Handstand PU tech (Plank Position, Push Ups, Wall Walk, Handstand hold, HSPU) * In this skill metcon the class will be divided into three groups based on the three stations. After the coach teaches the varying skills of each gymnastic movement start at the level that you have mastered and try to gradually move down the line. Metcon (Rounds and Reps) 12 Min AMRAP 16 DB Snatches (scale the weight) 12 Knee to Elbow (1- 6 K2E, 2- Kipping Knee Raise) 8 Burpee over DB (1- Burpees) 6 Toe to Bar (1- 3 T2B, 2- 6 Toes to Space, 3- 6 K2E, 4- 6 Kipping Knee Raise) Ladies DB weight: 0 - 35 Men DB weight: 35 - 50 Metcon (Reps) 4 Min AMRAP *Max Strict Press (75/55) (Choose a lighter weight)
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 Metcon (Weight)
8 Min EMOM (4 DL + 3 HC + 2 FS + 1 S2OH) @ 60% + of Clean 1RM EX Lite 8 KBDL + 8 Russian KBS + 8 Goblet Squats Metcon (Time) "Annie" 50-40-30-20-10 Double-unders Sit-ups SCALED 100-80-60-40-20 Double-unders 50-40-30-20-10 Sit-ups Accessory 3 Rounds 10 Romanian DL Sub Maximal GHD SU 10 Paloff Presses (10 each side) 30 sec wtd plank  Strength
Bench Press 10RM, then 2 x 10 @ 85% Metcon (Reps) 4 Rounds 4 min AMRAP 15 Med Ball Cleans (25/20) (Lighter Med Ball) 15 Pull Ups (1- 10 Pull Ups, 2 - 25 Ring Rows, 3 - 15 Jumping PU) *Max Deficit Push Ups (1- Push Ups, 2 - Abbreviated Push Ups) 1 Min Rest Accessory 3 Rounds 12 KB Oblique taps (12 each side) 12 Hammer Curls (12 Right / 12 Left 15 Band Tri- Ext  Strength
Back Squat Rnd 1 (Start 5 - 10lbs heavier than last week) 88% for 2, rest then 73% for 6 Rnd 2 (TRY TO Add 5 - 10 lbs on the 2 and 6) 88% for 2, rest then 73% for 6 Rnd 3 (TRY TO Add 5 - 10 lbs on the 2 and 6) 88% for 2, rest then 73% for 6+ OR EX Lite Take at least 5 Rounds to build up to a 8RM Metcon (Time) 3 Rounds 400m Run (1- 200m, 2- Run to wall) 30 American KBS (70/53) (1- 15 KBS, 2- 53/35) 30 Air Squats (15 AS) Accessory 3 Rounds 15 Wtd Sit Ups (W/ feet anchored) 30 secs Max Banded Good Mornings 25 Hollow Rocks  8am OLY and Intro
9am Advanced and Endurance Strength Back Squat 63% for 8 73% for 5 83% for 3 90% for 1 85% for 3 75% for 5 65% for 8+ Bench Press 63% for 8 73% for 5 83% for 3 90% for 1 85% for 3 75% for 5 65% for 8+ Metcon (Time) *Partner WOD 10 - 200m Sprints 10am Community WOD Metcon (Rounds and Reps) *Partner WOD 30 Min AMRAP 50 American KBS (70/53) 50 Med Ball SU (25/20) 50 DL (135/95) 50 Air Squat 50 Med Ball Cleans (25/20) 50 Push Ups 50 Burpee Over the Bar *One partner work on load and one partner run 200m.  WARM UP
Burgener Warm-up 1. Down and "Finish" (DL to Triple Extensions) 2. Elbows High and Outside 3. Muscle Snatch 4. Test OHS depth 5. Snatch Lands at (Power Snatch, Deeper Power Snatch, and OHS Depth) 6. Snatch Drops MetCon (Reps) Snatch me if you can 5 Min AMRAP Squat Snatches (155/105) Scaling for Weight (1-115/75, 2-75/45) Scaling for Skill (1- Power Snatch) Metcon (Rounds and Reps) CFEX Open Test 15 Min AMRAP 25 Wallballs (25/20) (1-15 WB, 2-20/14) 25 Double Unders (1-12 DU, 2-50 Singles) 20 Box Jumps (24/20) (1-10 BJ, 2-Step Ups) 20 Toes to Bar (1-10 t2b , 2-Toes high as possible, Knee 2 Elbow, Knees 2 Chest) 15 Chest to Bar Pull-ups (1- 7 C2B, 2- 15 Pull Ups, 15 Banded PU, 30 Ring Rows, 30 Jumping PU) 15 Burpees (7 Burpees) 10 Cleans (145/100) (1- 5 Cleans, 2-115/75, 3-75/45) 10 Jerks (145/100) (1- 5 Jerks, 2-115/75, 3-75/45) 5 Bar or Ring Muscle-ups (1- 2 MU, 2-10 Push Ups) 5 Hand Stand Push Ups (1- 2 HSPU, 2-10 Kipps)  Metcon (Time)
4 Rounds 800m Run (400m) 50 Sit Ups (25/20) (1/ 30 sit ups, 2/ No weight) Accessory 3 Rounds 10 Bent Over Rows 10 Band Pull A parts 10 Band Pull Downs (Arms Straight) 3 Rounds 45 sec Max Banded Good mornings Max Rep GHD SU 30 sec max weighted plank (must maintain hollow position) |
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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