 A. Bullet Proof Knees
2 Rounds (1 min / 15 sec transition) Jane Fondas (30 sec each side) Single Leg Glute Bridge (30 sec each side) Lateral Monster Walks Single Leg DL (30 sec each side) Deficit Calf Raises @30X1 B. Bullet Proof Shoulders 2 Rounds (1 min / 15 sec transition) Banded Internal / Ext Rotation (30 sec each side) Forward taps from plank Tempo BB Z - Press @ 51X5 Bent Over Trapezius Fly (5 sec rest btw reps) Scapula Setting C. Metcon (Time) (20 min cap) 800m Run (1- 600m, 2- 400m) 30 Power Cleans (185/125) (Rx+ 225/155) (1- 20 PC, 2- 155/105, 3- Scale Wt) 800m Run (1- 600m, 2- 400m) FITNESS 800m Run (1- 600m, 2- 400m) 30 DB Clean & Jerks 800m Run (1- 600m, 2- 400m)
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 A. Bench Press
12 @ 40% (+ up to 10lbs from last week) 10 @ 50% (+ up to 10lbs from last week) 8 @ 60% (+ up to 10lbs from last week) 6 @ 70% (+ up to 10lbs from last week) 4 @ 80% (+ up to 10lbs from last week) 2 @ 90% (+ up to 10lbs from last week) SCALED Find a 6RM FITNESS 8 Rounds 0:20 Max DB Bench Press 0:10 Rest 0:20 Max BB Bent Over Row 0:10 Rest B. Metcon (Reps) 4 Rounds (1 min / 10 sec transition) Push Press (115/80) (1-95/65, 2-75/55) Cal Row Box Jump Overs (30/24) (1-24/20, 2-Step Overs) GHD SU (ab mat su) 10m Shuttle Sprints  A. Back Squat
12 @ 40% (+ up to 10lbs from last week) 10 @ 50% (+ up to 10lbs from last week) 8 @ 60% (+ up to 10lbs from last week) 6 @ 70% (+ up to 10lbs from last week) 4 @ 80% (+ up to 10lbs from last week) 2 @ 90% (+ up to 10lbs from last week) SCALED Build to a 6 rep max FITNESS 4 Rounds Round 1 - Max DB Step Ups (Farms Carry Hold) Round 2 - Max Russian KBS (53/35) Round 3 - Max Goblet Squats Round 4 - Rest B. Metcon (Rounds and Reps) (0:00 - 9:00) 50 OH Lunges w/ plate (25/15) (1- Scale wt, 2- Prisoner Lunges) Then... AMRAP 12 Deadlifts (185/125) (1- Scale Volume, 2- 135/95, 3- KBDL) 16 Air Squats 20 Med Ball SU (Overhead) (25/20) (1- Scale wt, 2- No wt) (9:00 - 12:00) Rest (12:00 - Finish) 3 Rounds 400m Sprint (1- 300m sprint, 200m Sprint) 12 Toe to Bar (1- Two attempts, 2- Knee to elbow, 3- Leg and Hip Raises)  8am OLY and Intro
9am Advanced Metcon (Time) P1 - Run 800m P2 - Row 500m + 7 Rope Climbs + 9 Clean & Jerks (135/95) P1 - Row 500m + 7 Rope Climbs + 9 Clean & Jerks (135/95) P2 - Run 800m (Rest 3 mins) P1 - Run 800m P2 - Row 500m + 5 Rope Climbs + 15 Clean & Jerks (135/95) P1 - Row 500m + 5 Rope Climbs + 15 Clean & Jerks (135/95) P2 - Run 800m (Rest 3 mins) P1 - Run 800m P2 - Row 500m + 3 Rope Climbs + 21 Clean & Jerks (135/95) P1 - Row 500m + 3 Rope Climbs + 21 Clean & Jerks (135/95) P2 - Run 800m *Partners will switch movements when both are finished with their tasks. Rx+ (155 /105) Gymnastics Handstand walk skill work 10am Community WOD Metcon (Time) *3 Partner WOD P1 - 800m Run P2 & P3 AMRAP (Relay Style) 8 Bench Press @ 70% of 1RM 12 GHD SU 14/11 Cal Row *Everyone must run twice. Core Coaches Choice  A. Shoulder Press
12 @ 40% 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% 2 @ 90% *If you don't have your percentages go off of feel. B. Metcon (Time) 5 Rounds 6 Goblet Squats (70/53) 8 Russian KBS 12 SDLHP 3 Rounds 20 Dumb Bell Snatches (50/35) 30 Wall Balls (25/20) 40 DU 1 Round 400m Suit Case Carry (70/53) *Use KB or DB Scaled = reduce weight on movements  A. Core Strength
(30 sec work / 30 sec to transition) 3 Rounds Hollow Rocks w/ 10lb plate if appropriate Arch Rocks w/ 10lb plate if appropriate Sliding Pike Ups from Rower Banded RDL's @ 33X1 Feet Elevated Front Leaning Rest GHD Sorenson Hold w/ PVC Pipe B. Kipping / MU Skills Hollow Body to Hip Ext in bench elevated face up plank From the bar: Hollow and arch w/ BB assist Banded Straight arm (pull downs / pull overs / pull backs) Assisted Hip to Bar Banded Baby Carriage Transition work C. Mobility  A. Metcon (Rounds and Reps)
20 min AMRAP *Partner WOD 6 Power Cleans (185/125 or 75% of heaviest clean) (Rx+ 225/155) (1- Light weight, 2- Hang Power Cleans, 3- 12 Russian KB per person) 24 Inclined reverse sit ups (1- 12 Leg and hip raises) 2 Sprint to wall and back FITNESS (Per Person) 12 KB SDLHP 12 Leg and Hip Raises Sprint to wall and back B. Metcon (No Measure) 5 Rounds 1 min AMRAP- 6 Hollow Rocks, 6 Tuck Ups, 6 Tradition SU 1 min Max Single Leg Box Step Ups w/ knee raise and med ball (switch at 30 sec) 1 min Max DU/TU tech work |
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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