 A. Stamina Squats
7 Rounds (1:30) 2 Front Squat 4 Back Squats Barbell Loaded at 69% 1RM Front Squat At Home 7 Rounds (1:30) 12 Reverse Lunges 8 Goblet Squats 4 Jump Squats B. Metcon (No Measure) 4 Rounds 8 RDLs @ 51X1 @ metcon weight 10 Wtd Reverse Lunges (Each leg) At Home 8 KB or DB RDLs @ 51X1 10 Wtd Reverse Lunges (Each leg) C, Metcon (Rounds and Reps) "Base Camp" 15 min AMRAP 1 Round of "Strict Cindy" 1 Power Clean and Jerk (135/95) 1 Round of "Strict Cindy" 2 Power Clean and Jerk (135/95) 1 Round of "Strict Cindy" 3 Power Clean and Jerk (135/95) … Add (1) Dumbbell Power Clean and Jerk Per Round Rx+ (155/105) At Home 15 min AMRAP 1 Round of 10 Push Ups, 15 Air Squats, 20 Sit Ups 1 Single Arm Dumbbell Power Clean and Jerk (each arm) 1 Round of 10 Push Ups, 15 Air Squats, 20 Sit Ups 2 Single Arm Dumbbell Power Clean and Jerk (each arm) 1 Round of 10 Push Ups, 15 Air Squats, 20 Sit Ups 3 Single Arm Dumbbell Power Clean and Jerk (each arm) ... Add (1) Single Arm Dumbbell Power Clean and Jerk (each arm) Per Round
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 8am Intro
9am Advanced A. Metcon (Time) 10-8-6-4-2: Strict Pull-ups Strict Toes to Bar Directly Into… 2-4-6-8-10: Strict Handstand Push-ups :15 Second L-Sit SUBS STRICT PULL-UPS Reduce Reps Banded Strict Pull-ups Ring Rows Inverted Rows STRICT TOES TO BAR Reduce Reps Feet as High as Possible with Straight Legs Toe Raises STRICT HANDSTAND PUSH-UPS Reduce Reps Box Handstand Push-ups Double Dumbbell Strict Press L-SIT Reduce Time L-Sit Hanging From Pull-up Bar 10 Weighted Sit-ups B. Metcon (Rounds and Reps) Gymnastic Conditioning 6 min AMRAP 6 Double Dumbbell Box Step Overs (24/20) 6 Bar Muscle-ups Dumbbells: 50's/35's SUBS BAR MUSCLE-UPS Reduce Reps Jumping Bar Muscle-ups (Jump Off Box) Banded Bar Muscle-ups 12 Chest to Bar Pull-ups B. Metcon (Time) "Sand Bar" 6 Rounds (5:00) 8 Power Clean and Jerks (115/85) 400m Run 100m Wreck Bag Run (70/50) SUBS RUN 500 Meter Row 400 Meter Ski Erg 1k Bike Erg 25/18 Calorie Schwinn or Echo Bike 40/28 Calorie Schwinn Bike WRECK BAG Sandbag Medicine Ball Weighted Object Farmers Carry Sled Push 10am Community WOD A. Metcon (Reps) 2 Rounds P1 Runs 400m P2 - Max Reps of Movement P1 - Max Reps of Movement P2 Runs 400m Cal Row Shoulder to Overhead (115/75) Pull Ups GHD Sit Ups Box Jump-Overs (24″/20″)  A. Back Squat
10 min EMOM : 2 Squats @ 60% (3 sec in bottom) At Home 10 min EMOM: 6 Goblet Squats w/ 4 sec in bottom B. Clean and Jerk (Progressions at 70% of 1RM) Minute 1: 1 Squat Clean & Jerk Minute 2: 2 Squat Clean & Jerks Minute 3: 3 Squat Clean & Jerks Minute 4: Rest Minute 5: 2 Squat Clean & Jerks Minute 6: 3 Squat Clean & Jerks Minute 7: 4 Squat Clean & Jerks Minute 8: Rest Minute 9: 3 Squat Clean & Jerks Minute 10: 4 Squat Clean & Jerks Minute 11: 5 Squat Clean & Jerks SUBS Scale weight as needed Hang Power Clean and Push Press At Home 6 Rounds (1:30) DB Hang Cleans (Each Arm} Front Squats (Each Arm) S2OH (Each Arm) Set 1: 4 Set 2: 4 Set 3: 5 Set 4: 5 Set 5: 6 Set 6: 6 C. Metcon (Time) "eHarmony" 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Power Snatches 30 Overhead Squats On the Minute: 5 Burpees Barbell: (75/55) Rx+(95/65) At Home "eHarmony" 30 Single Arm DB Sumo Deadlift High Pulls 30 DB Front Squats 30 SA Hang Squat Cleans 30 DB Power Snatches 30 SA DB Overhead Squat On the Minute: 5 Burpees  A. Metcon (No Measure)
*From the start of class you have 35 mins to get this done 5 Rounds 5-10 Dips (Jumping Dips w/ 3 sec eccentric) 10 BB Bent Over Rows 3 Rounds *10+ Alt Grip Bench Press (95, 135, 185 / 65, 95, 125) 5+ Strict PU (Ad wt if more than 5), 10+ Ring Rows 5 Rounds 8 DB Tricep Extensions (15-30 Sec Rest between Sets) 10 DB or KB Upright Rows 5 x 10 6 Ab Rollouts At Home 20 min AMRAP 400m Run or (1 min in one direction and then turn around) 30 Jumping Jacks 20 Sit Ups 10 Reverse Lunges B. Mobility Upper Body: 1. Roll Lats: 1 Minute each side 2. Puppy Pose: 1 Minute 3. Shoulder to Floor: 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 (Frog stretch): 1 Minute  A. Metcon (Weight)
CLEAN PULL COMPLEX 5 Rounds (1:30) 1 Pausing Clean Deadlift 1 Tempo Clean Pull 1 Clean Pull Set 1: 72% of 1RM Clean and Jerk Set 2: 77% of 1RM Clean and Jerk Set 3-5: 82% of 1RM Clean and Jerk STIMULUS This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean Rounds take place every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00) These percentages are based off your 1RM Clean and Jerk The three movements are to be performed as follows: Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees Clean Pull: Normal Clean Pull with No Tempo SCALED Clean Tech At Home & Fitness 8 min EMOM Hang Squat Clean and Jerk * Start w/ one rep and increase by one rep every min on the min. B. Squat Clean (5 min EMOM) We'll work on barbell cycling by completing 5 unbroken squat cleans on the minute for 5 rounds. After finishing each set, rest until the top of the next minute. The recommended barbell weight is somewhere between 65-70% of your 1RM Squat Clean. Adjust this range as needed to successfully complete all 5 reps each round. Once you decide your weight, stay at the same load for all sets. Focus on an aggressive pull under the bar on every squat clean. At Home & Fitness 5 min AMRAP 4 SA or Double DB Deadlifts 6 SA or Double DB Hang Cleans 8 SA or Double DB S2OH C. Metcon (Reps) "Five Below" 5 min AMRAP Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Barbell Burpees 12 Front Squats (135/95) Rest 5 Minutes 5 min AMRAP Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Barbell Burpees 9 Thrusters (135/95) Rest 5 Minutes 5 min AMRAP Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Barbell Burpees 6 Clusters (135/95) At Home & Fitness 5 min AMRAP Buy-In: 100 Double Unders or Line Hops Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Single Arm Dumbbell Front Squats Rest 5 Minutes 5 min AMRAP Buy-In: 100 Double Unders or Line Hops Into Max Rounds: 6 Lateral Dumbbell Burpees 9 SA Dumbbell Thrusters Rest 5 Minutes 5 min AMRAP Buy-In: 100 Double Unders or Line Hops Into Max Rounds: 6 Lateral Dumbbell Burpees 6 SA Dumbbell Clusters  A. Strict Handstand Push-ups (7 Sets (1:30)
STIMULUS DESCRIPTION Within each 90 second window, you'll complete a single set of strict handstand push-ups. While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets. Pick a number from the beginning that you think you can hold throughout. Enter your lowest round number as your score. For Example: If your rounds went 10-10-10-10-10-9-9, your score for the day is 9. SUBS STRICT HANDSTAND PUSH-UPS Box Handstand Push-ups Video Double Dumbbell Strict Press Push-ups At Home & Fitness 5 Rounds 1 min - 12 DB Z Press, Pikes HSPU, Push Ups 1 min - 45 sec jump ropes or jumping jacks OR Bench Press (10RM, then 85% for 2 x 10) B. Metcon (Time) 50 Sit-ups, 25' Handstand Walk 25 Deadlifts, 25' Handstand Walk 40 Sit-ups, 25' Handstand Walk 20 Deadlifts, 25' Handstand Walk 30 Sit-ups, 25' Handstand Walk 15 Deadlifts, 25' Handstand Walk 20 Sit-ups, 25' Handstand Walk 10 Deadlifts, 25' Handstand Walk 10 Sit-ups, 25' Handstand Walk 5 Deadlifts, 25' Handstand Walk Deadlift (135/95), (Rx+ 185/125) Sit Ups (Rx+ GHD) SUBS HANDSTAND WALK Reduce Distance 30 Seconds of Practice 30 Seconds of Handstand Weight Shifting 30 Seconds of Box Shoulder Taps At Home & Fitness 50 Sit-ups, 25' Handstand Walk 25 DB or KB Deadlifts, 24 Alt toe taps from pike position 40 Sit-ups, 25' Handstand Walk 20 DB or KB Deadlifts, 24 Alt toe taps from pike position 30 Sit-ups, 25' Handstand Walk 15 DB or KB Deadlifts, 24 Alt toe taps from pike position 20 Sit-ups, 25' Handstand Walk 10 DB or KB Deadlifts, 24 Alt toe taps from pike position 10 Sit-ups, 25' Handstand Walk 5 DB or KB Deadlifts, 24 Alt toe taps from pike position  Our chance to come togther and remember all of the men and women that have lost their life in the armed services. We celebrate and remember them as we gather for this workout.
A. MetCon (Time) "Murph" 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here MetCon (Time) "Scaled Murph" 1/2 Mile Run 50 Pull-ups or 100 Ring Rows 100 Push-ups 150 Air Squats 1/2 Mile Run MetCon (Time) "At Home Murph" 1-Mile Run 100 Push-ups 200 Sit-ups 300 Squats 1-Mile Run If you have a 20lb vest or body armor, wear it. |
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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