 A. Metcon (No Measure)
4-3-2-1 Minutes to AMRAP 30 singles (Jump Rope) 10 Hollow Rocks 20 sec HS Hold / Piked HS Hold / Plank Hold Minutes to AMRAP 1 Shuttle Sprint Forward 1 Shuttle Sprint Backwards 1 Lateral Shuttle Sprint Leading w/ the left foot 1 Lateral Shuttle Sprint Leading w/ the right foot 30 Flutter Kicks in the Hollow Position Minutes to AMRAP "Modified Cindy": 5 Push-ups 10 Air Squats 15 AbMat Sit-ups B. Mobility --- Upper Body --- Supinated Grip Dead Hang - 2 x :30 Puppy Pose - 1:00 Shoulder Smash- 1:00/each Side Lying Windmill - 1:00/each T Spine Bridge stretch - 1:00 Thoracic Opener (Barbell) - 1:00 --- Lower Body --- Pigeon Pose - 2:00/each Banded Hamstring Stretch - 1:00/each Couch Stretch - 1:00 Straddle - 1:00 Kneeling Split - 1:00
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 A. Clean Deadlift
7 x 1 7 Seconds Up, 7 Seconds Down) *Deadlift from the clean position. Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets 5-7: 60% STIMULUS Positioning is the focus of our opening piece for today At lighter percentages of your 1RM Clean, take 7 seconds to reach the top and 7 seconds to lower the bar back down to the floor The challenge here isn't the weights themselves, rather maintaining control of the weights during the slow tempos During each 14 second lift, let's keep the hook grip on to simulate how we would typically clean Rest as needed between sets to maintain quality MOVEMENT FOCUS Slowing things down really allows you to feel out a couple key points: **Lats On: **Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee FITNESS 8 min AMRAP 8 Dual KB DL 14 GHD SU B. Metcon (Time) 5 Rounds, Every 4 Minutes: 3 Bar MU or 6 Chest to Bar PU + 6 Dips or MU Tech Work 6 Toes to Bar 9 Deadlifts (225/155) 15/12 Calorie Assault Bike or 200m Run SCALED 5 Rounds, Every 4 Minutes: 10 Jumping PU + Push Ups 10 Reverse incline SU 10 Deadlifts 200m Run  A. Metcon (Time)
"KELLY ROWLAND & DESTINY'S CHILD" *Partner WOD 100/70 Calorie Row (35/25 Cal Per Partner) Then... 5 Rounds P1 - 200 Meter Run (Sprint to wall) P2 - 200 Meter Run (35/25 Cal Per Partner) 30 Box Jumps (24/20) (1- 10 BJO per, 2- Step Ups) 30 Wallballs (20/14) (1- 10 WB per, 2- Scale wt) Then... 100/70 Calorie Row (35/25 Cal Per Partner) B. Core 3 Supersets: 1 Minute D-Ball Hold 20 GHD Sit-ups Rest 2 Minute Between Sets  A. Skill
STRICT PRESS FROM JERK RECEIVING POSITION For Quality: 3 x 5 STIMULUS The focus on this strict press variation is to hammer home the receiving position of the push jerk. You can build in weight, but keep the loading light enough that it preserves the quality of the movement. Rest as needed between sets to maintain solid positioning. MOVEMENT FOCUS The focus here is keeping a tight midline and a straight bar path. Keeping the weights light and tempo controlled enables you to better feel out those two points of performance. B. Pausing Push Jerk 3 x 3 (2 sec in dip & catch) STIMULUS Progressing from the jerk strict press to a more dynamic movement, the pausing push jerk. There will be a two second pause in both the dip and the catch position. Like the previous skill builder, build in weight while maintaining quality. The general percentage we're looking for here is to keep these below 50% of your 1RM Push Jerk. Rest as needed between sets to maintain solid positioning. MOVEMENT FOCUS The focus here is finding the heels in both the dip and the catch. Jumping and landing with the heels on the ground allows for better power and balance. Good movement here sets us up nicely for good looking percentage work that follows. C. Push Jerk (5 Rounds: 3 reps in 2 Minutes) Rx Set 1: 60% Set 2: 65% Set 3: 70% Set 4: 70% Set 5: 70% Scaled Build to a heavy load OR Jerk Tech FITNESS 10 min AMRAP 1, 2, 3, 4, 5, 6...... DB Push Press Ring Rows (2:30, 5:00, 7:30 marks perform 200m Sprint Row) D. Metcon (Rounds and Reps) "BEEF JERKY" 12 min AMRAP 21 Russian Kettlebell Swings (70/53)(Rx+ American) (1-Scale wt) 14 Kettlebell Reverse Lunges (70/53) (1-Scale wt, 2- Prisoner Reverse Lunges) 7 Push Jerks (165/115) (Rx+ 205/145) (1-Scale wt) STRATEGY One planned break on each movement makes these sets very manageable both mentally and physically. If there is one movement you plan on holding onto unbroken, make it the push jerks. The extra clean that comes with breaking the push jerk will be the most taxing break of any movement. Kettlebell Swings: 21 Straight or 12-9 Kettlebell Reverse Lunges: 14 Straight or 8-6 Push Jerks: 7 Straight or 4-3 FITNESS 5 Rounds 30 sec Max Plate G2OH (35/25) / 15 sec Rest 30 sec Max Plate Reverse Lunges (35/25) / 15 sec Rest 30 sec Max BB S2OH (75/55) / 15 sec Rest  8am OLY and Intro
9am Advanced A. Metcon (No Measure) 5 Rounds Pausing High Hang Squat Clean Pausing Front Squat High Hang Squat Clean Front Squat 1 Set @ 55% of 1RM Clean 3 Sets @ 60% 1 Set @ 65% *On the pausing repetitions, we are pausing for a full two seconds. On the high hang squat clean, the pause takes place in the catch position (bottom of squat). On the front squat, same pause location… bottom of squat. Following, we run through the same movements, but this time without a pause. Loading is intended to be on the lighter side, as a technique primer for the following part. B. Metcon (Weight) 7 min EMOM Min 1 - 7 Hang Squat Cleans + 1 Push Jerk Min 2 - 6 Hang Squat Cleans + 2 Push Jerk Min 3 - 5 Hang Squat Cleans + 3 Push Jerks Min 4 - 4 Hang Squat Cleans + 4 Push Jerks Min 5 - 3 Hang Squat Cleans + 5 Push Jerks Min 6 - 2 Hang Squat Cleans + 6 Push Jerks Min 7 - 1 Hang Squat Clean + 7 Push Jerks Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind. C. Metcon (Time) 1 Mile Run, directly into: 10 Rounds of the "Bergeron Beep Test" 1 Round of "BBT": 7 Thrusters (75/55) 7 Pull-Ups 7 Burpees 10am Community WOD Metcon (Time) *Partner WOD" 800m Partner Run w/ Med Ball (20/14) (Rx+ 25/20) 150 Wall Balls 150 Med Ball Cleans 150 Med Ball Partner SU w/ ab mat 800m Run w/ Med Ball  A. Muscle Snatch
5 x 3 * Start at 40% of our estimated 1RM, and aim to build to a moderate for the day. This is a movement that will stay on the lighter side given it's nature… building towards, but likely not exceeding, 55%. The Muscle Snatch is similar to the Push Press. In both movements, we are using the arms to finish off the movement. We come to full extension with the lower body, putting our best power into the bar, but we are not getting back beneath it. Instead, we "muscle" the bar overhead. What this train is the speed of our turnover in the lift. The change of direction from a pull to a pressing motion. Focus points: High pull. If we don't keep the bar close to our body, and swing it out in front, it will stay out there. Connection. If we lose a feel of connection to the bar, we won't be able to finish the lift. Stay in connection to the bar with our lats constantly being squeezed "on". Speed in the turnover. Although obvious, thinking fast hands to lockout is a very important aspect to finishing the lift. SCALED - Hang Muscle Snatch building to a heavy load BEGINNER - Hang Muscle Snatch Tech FITNESS - 10 min AMRAP 12 DB Snatches (35/25) 8 Box Jump Overs (24/20) Sprint to wall and back B. Metcon (Weight) 5 min EMOM 5 "Touch and Go" Squat Snatches *This is a workout we will repeat, so let's start with a baseline today. Athlete's choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM. If we are *unable* to complete the OTMx5 with the same weight across, make a note to ourselves where we failed as we will have a chance to improve on so. But as we start, it is far better to choose a load that is slightly too light, and make it, than choose one that is slightly too heavy, and not. Scaled - Hang Power Snatches FITNESS- 5 min EMOM 5 Plate Ground to OH 10 Tuck Ups 20 Mountain Climbers C. Metcon (Time) *Partner WOD 10 Rounds (Alternate Rounds): 10 Power Snatches (95/65) (Rx+ 115/85) (1-6 PS, 2- Scale Wt, 3- Hang Power Snatches , 4- Fitness 15 American KB Swings {also fitness option}) 10 Box Jump Overs (24"/20") (Rx+ 30"/24") (1-6 BJO , 2- Step Overs {also fitness option}) Then... 10 Rounds 10 Bench Presses @ 60% of 1RM D. Accessory Not for Time: 30 Wtd Lunges - Light (Rx+ 100m Sled Pull - Light Load) 30 AbMat Sit-Ups, 30 Bar Bell Good Mornings (Rx+ Back Ext) 30 Wtd Lunges - Moderate (Rx+ 100m Sled Pull - Moderate Load) 20 Weighted AbMat SU, 20 Bar Bell Good Mornings (Rx+ Back Ext) 100m Sled Pull - Heavy Load (Rx+ 100m Sled Pull - Heavy Load) 10 Weighted AbMat SU, 10 Bar Bell Good Mornings (Rx+ Back Ext)  A. Metcon (No Measure)
On the 2:00 x 4 Rounds (24:00): (2 min) - 21/15 Calorie Row + 15 Air Squats (2 min) - 8 Shuttle sprints + 12 Burpees (2 min) - 24 MB Russian Twists (14/10) + 9 Single Arm Russian KBS (each arm) *Moving with controlled intensity here, the intention is to break the sweat, but keep our heart rate moderate. On the single arm KBS, we are completed all nine on a single arm before changing, with the bell rising to just about chest level. Choose a lighter load here. B. Mobility --- Upper Body --- Supinated Grip Dead Hang - 2 x :30 Puppy Pose - 1:00 Shoulder Smash- 1:00/each Side Lying Windmill - 1:00/each T Spine Bridge stretch - 1:00 --- Lower Body --- Pigeon Pose - 2:00/each Quad Smash - 2:00 Couch Stretch - 1:00 Straddle - 1:00 Kneeling Split - 1:00 |
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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