 8am OLY
9am Advanced *Get here around 8:50 to get the warm up in A. Warm Up / Skill Work - Handstand Walk Progression Step 1: Pike -> Pike from box-> Wall Walk Step 2: Kick into HS on wall Step 3: Free Standing Handstand Step 4: HS Walk Skill Work: - Wall Kiss (Shifting center-mass) @ 1' - Wall Kiss w/ extended body position @ 2' - Shifting weight: Partial HS on box. Hip swaying hands follow. - Extend body and find wall @ 2'6" **If you've never worked on a handstand before you will start at step 1. If you have prior experience you must have mastery at the steps prior to the one you choose to work on. B. Metcon (Time) "Pick Your Poison" (10 Min Cap) 9 Handstand Push-ups or Pistols 3 Rope Climbs or Muscle Ups 7 Handstand Push-ups or Pistols 2 Rope Climbs or Muscle Ups 5 Handstand Push-ups or Pistols 1 Rope Climb or Muscle Up *For this skill WOD you are going to choose between HSP and Pistols, and Rope Climb or MU. Your goal is to choose one movement that you do well and one that you need a little work on. For the movements that we need some work one we will show our intensity in fighting for the proper movement pattern and body positions as we scale. For the movement we do well we will also fight for the proper movement pattern and body positions as we push our capacity with volume and/or fluidity. C. Metcon (Rounds and Reps) 8 Min AMRAP 10 KBS (70/53) 13 Wall Balls (25/20)* fight for an unbroken approach *5 Burpees at the START of each minute. D. Metcon (No Measure) 10 Min EMOM 10 Back Squats (135/95) *Scaling: weight should be light enough to move fast and unbroken. This is a lot of volume please adjust accordingly. *Technique notes: keep your chest up and back flat, weight towards your heels, depth below parallel, knees tracking out. 10am Community WOD Metcon (Time) *Partner WOD 8 - 200m Sprints 60 Thrusters (95/65) 40 GHD SU (20/14) 20 Snatches (95/65) 40 GHD SU (20/14) 60 Thrusters (95/65) 8 - 200m Sprints *10 Burpees every 2 mins
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 A. Shoulder Press
5RM Then 90% for 2 x 5 B. Metcon (Reps) 4 Rounds Min 1 - 15 Push Press (115/85)(1- 10 PP, 2- 95/65, 3- Scale wt) Min 2 - Max DU (Max Singles) Min 3 - 5 DL (315/255) (1- 3 DL, 2- 225/155, 3- Scale wt) Min 4 - Max DU (Max Singles) *Scoring DU or Singles  "50/50"
Half OLY, Half Mobility A. Warm Up 3 Rounds 0:20 sec work 0:10 sec Rest - OH Hold - Squat w/ plate - OH Press Variation - OH Squat B. Overhead Squat 15 mins to find 1RM with 5 sec pause, then 80% unpaused for 2 x 3 C. Metcon (No Measure) 4 Rounds 2 mins Monostructural (cardio) - Running, rowing, jump rope, jumping jacks 5 mins Mobility Compression (Rolling, lax ball, kb handle, etc...) and Stretching (Band stretching, hanging, hold positions, ROM, etc...)  A. Metcon (Rounds and Reps)
20 min AMRAP *3 Partner WOD 15 Power Cleans @ 85% of 1RM (1- 3 per, 2- 135/95, 3- 15 Russian KBS) 30 Burpee Box Jumps (24/20) *Box Facing (1- 5 per, 2- Burpee Step Up , 3- 10 Burpees) Cal Row (36/27) (8/7) B. Accessory 3 Rounds 0:45 - Max Unilateral wtd flutter kicks 0:15 - Rest 0:45 - Max Russian Twists 0:15 - Rest 0: 45 - Max L-Sit  A. Bench Press
1RM with 3 sec pause, then 85% for 2 x 3 B. Metcon (Reps) 7 Min AMRAP 10 Dips (1- 5 Dips, 2- 10 Deficit Push Ups, 3- 10 Push ups) *Max Strict Pull Ups (**At your PU progression) For Gymnastics crew 20 GHD Back Ext *Max Piked HSPU (2 Min Rest) **Strict Pull Up Progression 1. Hold - Practice holding yourself on the bar for 5-10 seconds at a time. If you feel that you can hold this for the 5 mins allotted then move to 30 sec attempts 2. Negatives - As soon as you are able to perform 3 sets of 4 reps of negatives with a controlled 3 sec drop, you can try the next step! 3. Chin Up - Using a supinated grip (palms facing towards you) with your arms shoulder width apart, hang from the bar in the starting position. Then proceed to pull yourself up to the top of the bar, pausing for a moment, and then lower yourself back down. Once you are able to complete 3 sets of 6 reps of chin-ups, you can move on to the notorious pull-up… 4. Pull - Up - With your hands shoulder width apart, using a pronated grip (palms facing away from you), hang from the pull-up bar. Once you can perform 3 sets of 8 reps of pull-ups, then we can ad weight!!! On all movements.... ✓ Ensure that you pull your shoulder blades back, retracting them, as you complete the movement. ✓ Imagine you are pulling the bar down, rather than yourself up. ✓ Keep your abs tight and glutes tensed for increased stability. ✓ Try to get your chin above the bar; don’t stretch your neck in order to achieve this. C. Metcon (Reps) 3 Rounds Min 1 - 2 Wall Walks (1- 1 Wall Walk, 2- 4 Inch worms) Min 2 - 20 Med Ball SU (30/25) (1- 15 Med Ball SU, 2- 4 Inch worms) Min 3 - *Max Toe to Bar (1- Knee to Elbow, 2- Leg and Hip Raise)  A. Back Squat
(In 20 mins) 3RM, 1st rep paused 3 sec Then 85% for 2 x 3 not paused (last set is 3+) *Scoring 3+ in wodify and 3RM in comments B. Metcon (Time) (20 Min Cap) 400m Run 21-18-15-12-9-6-3 Front Squats (95/65) SDLHP (95/65) Scaled Goblet Squat KB SDLHP 400m Run  8am OLY
9am Advanced *Get here around 8:50 to get warm up in A. Metcon (Weight) 12 Min EMOM Power Clean + Hang Squat Clean *Building in weight each round B. Handstand Walk Progression Step 1: Pike -> Pike from box-> Wall Walk Step 2: Kick into HS on wall Step 3: Free Standing Handstand Step 4: HS Walk Skill Work: - Wall Kiss (Shifting center-mass) @ 1' - Wall Kiss w/ extended body position @ 2' - Shifting weight: Partial HS on box. Hip swaying hands follow. - Extend body and find wall @ 2'6" **If you've never worked on a handstand before you will start at step 1. If you have prior experience you must have mastery at the steps prior to the one you choose to work on. C. Metcon (Reps) *Teams of 4 1 Min Max Thrusters (95/65) *Everyone working at the same time. 2 Min Max Shuttle Sprints *Everyone working at the same time. 3 Min Max Med Ball GHD (20/14) *1 at a time 4 Min Max Sled Push *1 at a time 10am Community WOD Metcon (Time) 3 Partner WOD 6 Rounds P1 & P2 - AMRAP 50 Russian KBS (70/53) 30 Thrusters (95/65) 10 Burpee Box Jumps (24/20) P3 Run 800m |
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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