 8am Gymnastics and Intro
9am Advanced A. Weightlifting Upper Body Superset 1 10 sets 3 Standing Strict Press for 3 reps at 80% 3 Strict Pull-Ups for (add weight if too easy) Upper Body Superset 2 5 sets 10 Plate Front Raises for 10 BB Upright Rows (eccentric slower than concentric) Upper Body Superset 3 3 Sets 15 Seated DB Power Cleans for 15 reps 15 BB or KB Shrugs B. Metcon (Reps) "Deep End" 4 Rounds: 1 Minute Calorie Row 1 Minute Power Cleans (135/95) 1 Minute Burpees 1 Minute Rest C. Extra Credit Post WOD - Cool down mile. 10am Community WOD A. Metcon (Reps) 5 Rounds (1 min work / 10 sec transition): 1 min Calorie Row 1 min Power Cleans (115/80) 1 min Burpee Box Jumps (24/20) 1 min GHD Sit Ups 4 min 600m Run & Rest
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 A. Warm-up
3 Snatch-Grip Romanian Deadlift 3 Snatch High Pull from Below Knee 3 Muscle-Snatch 3 Snatch Push Press 3 Hang Power Snatch 3 Snatch from Below Knee B. Snatch Balance Complex 4 Sets (On the 1:30) 1 Snatch Balance (Bar can come from the rack) 1 Pausing Overhead Squat (3 sec in the bottom) Going on the... 0:00 - 1:30 - 3:00 - 4:30 (Right into) 6 Sets (On the 6:00…) 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch 6:00 - 50% of 1RM Snatch 7:30 - 54% of 1RM Snatch 9:00 - 58% of 1RM Snatch 10:30 - 62% of 1RM Snatch 12:00 & 13:30 - 65-70% of 1RM Snatch SCALED 4 Rounds (On the 1:30) 1 Hang Power Clean 1 Front Squat (3 sec in the bottom) Going on the... 0:00 - 1:30 - 3:00 - 4:30 (Right into) 6 Sets (On the 6:00…) 1 Hang Power Clean 1 Front Squat 1 Hang Squat Clean 6:00 - 50% of 1RM Clean 7:30 - 54% of 1RM Clean 9:00 - 58% of 1RM Clean 10:30 - 62% of 1RM Clean 12:00 & 13:30 - 65-70% of 1RM Clean *You can focus on building instead as well. FITNESS 15 min AMRAP 8 Snatch-Grip RDLs @ 4011 12/9 Cal Bike 16 Turkish Sit Ups w/ Plate (25/15) 20 Band Pull-Aparts @ 1010 C. Metcon (Rounds and Reps) 15 min AMRAP 30 Double Unders (1 - 20 DU, 2- 20 sec to work on skill, 3- 50 Singles) 10 Toes to Bar (1 - 5 , 2- Toes to space, 3- Knees to elbow, 4- 10 Hanging Knee Raises) 5 Hang Squat Snatches (135/95) (1 - scale wt, 2- Hang Power Snatch + OHS, 3- HPS, 4- 10 DB Snatches) Rx+ 15 min AMRAP 60 Double Unders 20 Toes to Bar 10 Hang Squat Snatches (155/105) FITNESS 15 min AMRAP 60 Skiers 20 GHDs 10 Front Squats (95/65) 10 S2OH (95/65) *As strict as possible (Press/PP/PJ) *You can substitute Cleans for any snatches.  A. Metcon (Reps)
"Buckle Up" 5 min AMRAP 200’ Walking Lunge (No Weight) - 8 lengths 50 AbMat Sit-ups Max KB SDLHP (70/53) (1-Scale wt) Rest 5 Minutes 5 min AMRAP 100’ Double Dumbbell Hang Walking Lunge (50's/35's) - 4 lengths 50 AbMat Sit-ups Max KB SDLHP (70/53) (1-Scale wt) Rest 5 Minutes 5 min AMRAP 200’ Walking Lunge (No Weight) - 8 lengths 50 AbMat Sit-ups Max KB SDLHP (70/53) (1-Scale wt) B. Metcon (No Measure) 3 Rounds Minute 1: 8 Barbell Romanian Deadlifts Minute 2: 30% Max Strict Handstand Push-ups (1-Z- Press, 2- BB Strict Press) Minute 3: 20 GHD Sit-ups (1-Scale volume, 2- Wtd Ab Mat SU) Minute 4: 30% Max Strict Handstand Push-ups (1-Z- Press, 2- BB Strict Press)  A. Metcon (Time)
"Kobe" *Partner WOD (Relay Style) 9 Rounds 8 Bench Press @ 70% of 1RM 24 Double Unders (1- 18 sec tech, 2- 40 singles) *1 Partner on max Cal Row or Bike at all times. B. Metcon (Rounds and Reps) 15 min AMRAP Buy-In: 1 Mile Run Max Rounds in Time Remaining: 8 Burpee Box Jumps (24/20) (Rx+ 30/24) 8 Pull Ups (Rx+ Chest to Bar Pull Ups)  A. Clean and Jerk Complex
7 Rounds On the 1:30 1 Power Clean 1 Front Squat 1 Push Jerk 1 Cluster Set 1: 50% of 1RM Clean and Jerk Set 2: 55% of 1RM Clean and Jerk Set 3: 60% of 1RM Clean and Jerk Set 4: 65% of 1RM Clean and Jerk Sets 5-7: 70% of 1RM Clean and Jerk SCALED: Build to a heavy load BEGINNER: Clean tech FITNESS: 5 Rounds 1 - 20 KB SDLHP (70/53) 2 - :40 Max Ab Mat SU / Air Squats / Russian Twists / Push Ups / Flutter Kicks B. Metcon (Time) "Rack City" For Time: 10 Power Cleans (155/105) (Rx+175/115) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats *Scaling weight - Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets FITNESS 30 Russian KBS (70/53) 50 Air Squats 20 Goblet Squats 50 Air Squats 30 DB S2OH (35/25) 50 Air Squats  8am Gymnastics and Intro
9am Advanced A. Skill Hang Power Snatch Technique 5 Sets: 3 Hang Muscle Snatches 2 Pausing Snatch Grip Push Jerks Technique Loads: Set 1: 30% of 1RM Snatch Set 2: 35% Sets 3-5: 40% B. Hang Power Snatch 5 Sets (on the 1:30) 30% Max Ring Muscle-ups OR Banded MU 3-3-2-2-1 Hang Power Snatches C. Metcon (Rounds and Reps) "Group Hug" (Team Version) Teams of 3 AMRAP 30: 5 Toes to Bar 7/5 Cal Bike or 10/7 Row Cal 5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate): Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/85 Weight 4: 135/95 Weight 5: 155/105 (AMRAP) 10am Community WOD A. Metcon (Time) "Get to the Choppa" Teams of two will alternate as many rounds and reps as possible in 15 minutes of: 8 Hang Clean & Jerks (115/75) 8 Box Jump Overs (24/20) 16 DU or 25 Singles (Then 3 min Rest) 3 Rounds 400m Run (Together) 40 Single Armed Thrusters (50/35) 30 Cal Row or Bike *One partner holding BB front rack 20 Toes to Bar / Knees to Elbow / Hanging knee raises  A. Front Squat
9 min EMOM On the 1: 1 Front Squat @ 84% On the 2: 1 Front Squat @ 87% On the 3: 1 Front Squat @ 90% On the 4: 1 Front Squat @ 87% On the 5: 1 Front Squat @ 90% On the 6: 1 Front Squat @ 93% On the 7: 1 Front Squat @ 90% On the 8: 1 Front Squat @ 93% On the 9: 1 Front Squat @ 96% Following Final Set, Until the 15 Minute Mark: Build to a Heavy Single for the Day SCALED: Build to a Heavy Single for the Day FITNESS: 4 Rounds 1 min - 8 Goblet Squats + max Cal Bike 1 min - :45 max Ab Mat SU 1 min - 8 MB Box Squat Jumps + max mountain climbers 1 min - :45 side plank (alternate sides each round) B. Metcon (Time) 150 MB ab mat SU (20/14) (Rx+ 25/20) (1- 100, 2- Scale wt, 3- No MB) 30 Deadlifts (245/165) (Rx+ 315/255) (1- 20, 2- Scale wt, 3- 50 KBDL) 45 Lateral Barbell Burpees (1- 30) FITNESS: 150 MB SU 60 KBDL (53/35) 3 Rounds 10 Burpees 10 Tuck Jumps 10 Reverse Lunges C. Core 1 min - :45 Wall Sit 1 min - Max Bent Hollow Rocks or Bent Hollow Hold 1 min - :45 Wall Sit 1 min - Max Russian Twists w/ Plate 1 min - :45 Wall Sit 1 min - Reverse Sit Ups (Down slower than up) 1 min - :45 Wall Sit 1 min - Hollow flutter kicks 1 min - :45 Wall Sit 1 min - Plank Hold |
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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