 A. Clean
20 mins to find 1RM B. Metcon (Time) 1 Round: 40 Walking Lunges 80 Double Unders (1- 50 DU, 2- 40 SSD, 3- 160 Singles or line hops) 21 Hang Power Cleans (135/95) (1- 15 HPC, 2- 115/75, 3- 30 Russian KBS) 2 Rounds: 20 Walking Lunges 40 Double Unders (1- 30 DU, 2- 20 SSD, 3- 80 Singles or line hops) 15 Hang Power Cleans (135/95) (1- 9 HPC, 2- 115/75, 3- 20 Russian KBS) 3 Rounds: 10 Walking Lunges 20 Double Unders (1- 15 DU, 2- 10 SSD, 3- 40 Singles or line hops) 9 Hang Power Cleans (135/95) (1- 6 HPC, 2- 115/75, 3- 10 Russian KBS)
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 A. Bench Press
20 mins to find 1RM Recommended approach to warming up to finding the 1RM: 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% 1×1 @ 80% 1×1 @ 90% 1×1 @ 95% 1×1 @ 100%+ B. Metcon (Rounds and Reps) 20 min AMRAP *Partner WOD (relay side) 8 Bench press @65% 12 Ring Rows (Dropping to 45 degree angle) 16 DB wtd SU w/ partner anchoring feet  A. Back Squat
20 mins to find 1RM Recommended approach to warming up to finding the 1RM: 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% 1×1 @ 80% 1×1 @ 90% 1×1 @ 95% 1×1 @ 100%+ B. Metcon (Time) 15-12-9 (8 min Cap) Sumo deadlift high pulls (135/95) (1- 12-9-6, 2-115/75, 3- KBSDLHP) Chest-to-bar pull-ups (1- 12-9-6, 2-Chin Over Bar, 3- Jumping PU x 2) C. Accessory 4 Rounds 25 GHD SU 20 Staggered Stance RDLs (10 each side) (RDLs) 25 Wtd Flutter Kicks (L+R=1) (No weight) 20 Romanian Split Squat (10 each side)(20 QUALITY lunges)  8am OLY
9am Advanced *Get here around 8:50 to get the warm up in A. Metcon (Time) 15-10-5 HSPU Deadlifts (315/215) Then.... 800m Sprint B. Metcon (No Measure) 3 Rounds 1 min D-Ball Hold (150/100) 100 Meter Sled Push 200 Meter Farmers Carry C. Metcon (No Measure) Not For Time: 3 Sets of 20 Weighted Sit-ups 1 Set of 50 Glute Bridges 1 Set of 100 AbMat Sit-ups 10am Community WOD Metcon (Rounds and Reps) 25 Min AMRAP 50m Prowler Push (95/45) 20 GHD SU 200 Meter Run Class Divides Into Even Teams The class will be split into two teams for the waterfall style AMRAP. Each team will be given two prowlers (one of each weight) and GHDs. The workout begins with an athlete on each sled. The two athletes on each team will complete their 50 Meter Prowler Push. Immediately following the Prowler, they will get on the GHD and perform 20 sit ups. After the sit ups, they will go right into a 200 Meter Run. Once a station opens up, the next two athletes from each team can begin. It is ok for athletes to lap other athletes, there is no specific order that has to be maintained. Individuals will count their rounds following the 200 meter run, with total rounds per team at the end of the 25 minutes being the score. The weight on the sled should be something that athletes can move with consistently in order to keep things moving forward.  A. Metcon (Time)
(15 Min Cap) Ring Dips (1- 5-5-4-4-3-3-2-2-1-1, 2- Jumping Dips with a 2 sec decent, 3- Push Ups) 10-9-8-7-6-5-4-3-2-1 *Sprint to wall and back between rounds B. Metcon (Reps) *Partner WOD (0:00 - 2:00) Max Strict Pull Ups (1- Kipping PU, 2- Jumping or Banded PU) (2:00 - 4:00) Max Strict Press (75/55) (1- 55/45, 2- 45/35) (4:00 - 6:00) Max Front Squats (165/105) (1- 105/75, 2- 75/55) (6:00 - 8:00) Max Strict Pull Ups (8:00 - 10:00) Max Strict Press (75/55) (10:00 - 12:00) Max Front Squats (165/105)  "50/50"
Half Accessory, Half Mobility A. Warm Up 8 Min EMOM 50 Mountain Climbers (each side) B. Metcon (No Measure) 3 Rounds (50 sec of work 10 sec transition) - Archer Ring Push Up Ring PU -KB Dead Bugs Flutter Kicks in the Hollow -Safety Squat Bar (45's / 25's) @ 3 sec pause at bottom Squat w/ plate @ 3 sec pause at bottom -Alternating KB Push Press One arm DB or KB PP -Banded Goodmornings -Flex Arm Hang (w/ 3 sec) -Shrimp Squats Goblet Reverse Lunge -Floor Windshield Wipers C. Mobility Coach's choice 50% upper and 50% lower body mobility.  1. Clean
20 mins to build to a 1RM Clean Tech 2. Metcon (Rounds and Reps) 8 Min AMRAP 2 (3 Dead Lifts + 2 Hang Power Cleans + 1 Front Squat @ 70% of today's clean) (Tech Scale, 9 KBDL + 6 KBS + 3 Goblet Squats) 20 Wall Balls (30/20) (1- 10 WB, 2- 20/14, 3- Med Ball Squats) 3. Accessory 3 Rounds 30 sec Sorenson Hold (Feel free to add weight) 15 Wtd Oblique Crunches (each side) 10 Leg and hip raises (Feel free to add weight) Farmers Carry (Go Heavy) |
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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