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Strength
Bench Press Find 5RM Then 90% for 5+ Metcon (Time) 4 Rounds 200m run w/ Med Ball (25/20) 25 Deficit Push Ups (45/35) 30 Med Ball SU w/ ab mat (25/20) SCALED 200m run Push Ups 30 SU w/ ab mat Things to Remember: With the 200m run focus on keeping the ball as close to your midline as possible and your core fully engaged. While performing the deficit push ups make sure to keep the integrity of your neutral spine and allow your chest to touch the ground and squeeze you abs and glutes as you push. All of the cues can be performed whether you push from your knees or toes. Don't over look the sit ups. Focus on keeping your hips on the ground. Make sure your shoulder blades hit the ground and the med ball stays high under your chin.
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Strength
Back Squat Find 3RM Then 90% for 2×3 Metcon (Rounds and Reps) Ascending Ladder for 10 Minutes: 1 Power Clean (185/125), 30 Double-Unders 2 Power Clean (185/125), 30 Double-Unders 3 Power Clean (185/125), 30 Double-Unders SCALED 3 KB SDLHP, 50 Single-Unders or 15 DU attempts 6 KB SDLHP, 50 Single-Unders or 15 DU attempts 9 KB SDLHP, 50 Single-Unders or 15 DU attempts *Continue to add 1 Power Clean or 3 SDLHP per round until time is called. Things to Remember: Long arms throughout pull. Aggressive triple extension at the top with a shrug, but the elbows should not bend. Focus on bar path as we break from midshin. The hips and shoulders rise together until we clear the knee, and at this point this is where we begin our acceleration through. "Slow is smooth. Smooth is fast." Once we pass the knee level, that is where our speed increases. A common fault in athletes is to rush the 1st pull, or simply move so fast that they loose position. Slow this process down so that they can find the right positions. Accessory Active cool down: 1 mile or 800m run (Nice and easy) 8AM Intro and OLY
9AM Advanced & EX Endurance Metcon (Time) *Partner WOD 21-15-9 Deadlifts (225/155) (155/105) Handstand Push-ups (Pike off of box / Push Press / Deficit PU) GHD SU (25/20) (Toe to Bar / GHD no wt / Tuck Up x 3) Pull Ups (Kips swings/ Ring Rows / Bent Over Row)) *E4MOM Partner Carry to Wall and Back (Farmers Carry / Sandbag Carry) 10AM Community WOD Metcon (Rounds and Reps) 30 Min AMRAP Deadlifts (155/115) (135/95) (KBDL x 2) S2OH (115/75) (95/65) Tuck Ups (Sit Ups) Calorie Row *E4MOM 200m Run Metcon (Time)
“Randy’s on the Run” 5 Rounds 400 Meter Run (200m Run) 15 Power Snatches (75/55) (Hang Snatch 55/35) Things to remember: We are looking for a consistent pace throughout all five rounds. Especially in that first 400 meter run, we want to pace well. Visualize the pace you would aim for in a 2-3 mile run. That is an appropriate pace to strive to hold inside the workout. On the power snatches, we are looking for large sets. They do not need to be unbroken, but the weight we are selecting should be a loading that allows you to move through each round of 15 repetitions with at most one break. On these power snatches, we want to hang onto the bar. We can use the first 50-100 meters of the run as a recovery. Bars stay close to the body. Back stays neutral (be on the look out as when fatigue sets in, backs can round). Punch to the finish on the snatches. Push inside the gym walls on the barbell and recover on the run. (Deload Week)
Warm Up 6 Min AMRAP 30 Lateral Skiers 30 Vertical Skiers 10 Lat Raises 10 Tuck Jumps 5 (Bear Crawls 4 steps forward 4 steps back) Mobility (No Measure) 2 Rounds 1 Min: DU, Row, Run to wall 1 Min: Wall Squat (Below Parallel) 2 Min: Lower Body Compression 2 Min: Lower Body ROM 2 Rounds 1 Min: DU, Row, Run to wall 1 Min: Thoracic Mobility 2 Min: Upper Body Compression 2 Min: Upper Body ROM (Deload week)
Metcon (Rounds and Reps) 8 min AMRAP "Reverse!" 3 Jerks + 3 Hang Squat Cleans + 3 DL * Every round must be done unbroken (135/95) SCALED 2 Push Press + 2 Hang Cleans + 2 FS + 2 DL Metcon (Time) *3 Partner WOD Thrusters (115/75) (15/10 DB) 30-24-18-12-6 Pull Ups (Banded PU) 30-24-18-12-6 Cal Row 30-24-18-12-6 (Partners performing KB Froggers 70/53 (No weight) 15-12-9-6-3 / per partner) (Deload Week)
Strength Bench Press 3 x Max Reps @ 65% of 1RM 3 x Max Reps (You Choose wt) Metcon (Reps) 10 Min EMOM 20 DU 30 Singles and Max Deficit PU (Rx+ Ring Dips*) * Remember to keep the rings close to the hips. MetCon (Time) Max Effort 1-Mile 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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December 2020
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