 Metcon (Time)
4 Rounds *Partner WOD 2 - 200m Sprints (1- 100m) 30 - Supine Ring Rows w/ feet onn box (1- Higher than paralle1, 2- 10 RR per) Accessory 5 Rounds 10 Evil Wheels (Use at least 25lb plates w/ clamps) 15 Tuck Ups *Max Bar Curls
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 Strength
Front Squat Find 1RM Metcon (Time) 15-12-9-6-3 S2OH (135/ 95) (1-, 12-9-6-3-3, 2- 95/65, 3 - 65/45) Back Rack Lunges (1-, 12-9-6-3-3, 2- 95/65, 3 - 65/45, 4 - Walking Lunges) Then... 50 Wall Balls (25/20) (1- 35 WB, 2- 14/10) A few things to remember: Push Jerk Dip The dip is arguably the most important part of the lift, as it sets athletes up to receive the bar in a good position or a bad position. Focusing on where the forearms are pointed during the lift can be a helpful indicator of where the bar will end up at the end. Positioning the elbows slightly in front of the bar will aim our forearms right over the middle of our body. Often the chest and elbows drop during the dip, causing the bar to travel forwards. Maintaining the original line of action throughout the whole dip will make it more likely that the bar ends up exactly where athletes want it. Drop and Punch With the push jerk coming at the end of each complex, dropping the shoulder down and aggressively punching up after reaching full extension will allow for each repetition to be caught with a locked out elbow. Pressing these repetitions out earlier in the workout with lighter weights will almost guarantee the same at heavier loads. In the practice rounds and with the lighter barbells, making this a major focus will carry those good movement patterns to the heaviest bar. Walking Lunge Wide Base There is sometimes the tendency for feet to come together at the top of each lunge repetition.At the top of each repetition, looking for feet to be somewhere between our squat and deadlifts stances. Shin Vertical When athletes step out into the lunge, their front shin should be vertical. The step out is often too short and results in the knee driving out over the toe. Stepping out further typically corrects this fault. Wall Ball Tall Chest, Ball High Maintaining a tall chest throughout the entirety of the Wall Ball accomplishes a few things. When the chest is proud, the ball with most always be in a solid position to be thrown to the target and you will be able to control your breathing much better.  Metcon (3 Rounds for reps)
*3 Partner WOD (0:00 - 7:00) AMRAP 9 Cleans @ 80% (1- Hang Cleans, 2- 15 Russian KBS per) 30 Box Jumps (30/24) (1- 7 BJ per, 2- 24/20, 3- Step Up) (7:00 - 10:00) REST (10:00 - 17:00) AMRAP 60 Max DL w/ Clean Bar (1- 10 DL per, 2-15 KB DL per) 60 GHD SU (1- 10 GHD SU per, 2- 20 Ab Mat SU) (17:00 - 20:00) REST (20:00 -27:00) Max Cal Row (switching every 15/12 calories) (1-switch every 12/9, 2- switch every 9/6 )  Strength
Bench Press Find 1RM Metcon (Time) 50 Ab Mat Sit Ups 50 Double Unders (100 Single Unders, 1 Minute Double Under Attempts) 25 Pull Ups (50 Jumping Pull Ups or Ring Rows, 25 Kip Swings) 40 Ab Mat Sit Ups 40 Double Unders (80 Single Unders, 40 seconds Double Under Attempts) 20 HSPU (20 Piking Pull Ups, 30 Deficit Push Ups or regular Push Ups, 5 Wall Walks) 30 Ab Mat Sit Ups 30 Double Unders (60 Single Unders, 30 seconds Double Under Attempts) 15 C2B Pull Ups (30 Jumping C2Ring PU or Ring Rows, 15 Kip swings) 20 Ab Mat Sit Ups 20 Double Unders (40 Single Unders, 20 seconds Double Under Attempts) 10 HSPU (10 Piking Pull Ups, 15 Deficit Push Ups or regular Push Ups, 3 Wall Walks) 10 Ab Mat Sit Ups 10 Double Unders (20 Single Unders, 10 seconds Double Under Attempts) 5 MU (10 C2P PU, PU, or 20 kip swings) A few things to remember: Sit-ups Butt Down Focusing on keeping the butt down during the sit-ups today. The hips sometimes raise off the ground, leading to more of a “kipping sit-up”. Keeping the butt down and losing the hip power increases the difficulty of the sit-up. Double Unders Bound The bound or jump is arguably the most important piece of the double under. How we jump either sets us up for success or for some trip ups. Taking the time to properly practice the bound both in class and outside of class will engrain good movement patterns that can be maintained when fatigue sets in. Timing and consistency of the bound is key in stringing quality reps together. When the feet “pike” forward or “kick” backwards, it is more difficult to maintain timing and requires more work. Preserving a similar jump from the single under to the double under is easier said than done, but can be attained through practice, practice, and more practice. Picking a modification that will help them chase the proper stimulus, not just in this workout, as opposed to checking the “Rx” box will get them fitter. We will practice the bound today, but if double unders are a weakness, putting the time in outside the hour will get this skill where they would like it to be. Pull-ups Press Away at the Top Finding rhythm in a pull-up is often difficult for many athletes. Many times it has to do with positioning, timing, or both. Our practice in the kip swing is the best chance to define and have us practice finding both the hollow position and arch position. At the top of the bar, pressing the chest away from the bar as opposed to dropping straight down into more of a dead hang will allow for better timing, rhythm, and power. Strength
Back Squat Find 3RM, then 90% for 2×3 Metcon (AMRAP - Reps) 4 Rounds (3 Mins) 15 Thrusters (115/75) (1- 10 Thrusters, 2 - 75/55, 3 - DB Thrusters) 200m Sprint *Med Ball Squat Cleans (25/20) (1- 14/10) (1 Min) REST A Few things to consider: Thrusters - Squeeze and Breathe Similar to the Box Jumps, reaching full hip extension before pressing with the arms will lead to more consistent sets and less shoulder fatigue. Think of aggressively squeezing the glutes on every repetition. Pairing this with a exaggerated breath out at the top maximizes efficient of the thruster. Med Ball Squat Clean - Hips Through I know we have exhausted the notion of the full triple extension prior to the pull, but here's another opportunity. Hips, knees and ankles MUST all be extended before we pull.  8AM OLY & INTRO
9AM ADVANCED & ENDURANCE Back Squat Find 5RM, then 90% for 2×5 Metcon (Time) AMRAP 5 100 DU AMRAP Macho Man (135/95) rest 5:00 AMRAP 5 75 DU AMRAP Macho Man (155/105) rest 5:00 AMRAP 5 50 DU AMRAP Macho Man (185/135) “Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks 10AM COMMUNITY WOD Metcon (Time) *Partner WOD 200m Run, 50 Thrusters (75/55) 400m Run, 40 Pull Ups 600m Run (S. Cobb & Church), 100 Med Ball SU Tosses (25/20) 400m Run, 40 Pull Ups 200m Run, 50 Thrusters (75/55) SCALED 100m Run, 40 Thrusters (75/55) 200m Run, 60 Jumping PU or 40 Ring Rows 400m Run (S. Cobb & Church), 80 Med Ball SU Tosses (14/10) 200m Run, 60 Jumping PU or 40 Ring Rows 100m Run, 40 Thrusters (75/55)  Metcon (3 Rounds for reps)
5 Min AMRAP *Partner WOD P1 - Max Box Jumps (30/24) (1-24/20, 2- Step Ups) P2 - Sprint to Wall (5 Min Rest) 4 Min AMRAP *Partner WOD P1 - Max American KBS (70/53) (1-53/35, 2- 35/26) P2 - Sprint to Wall (4 Min Rest) 3 Min AMRAP *Partner WOD Max Burpees (Burpee to bench or box) A few things to remember: Box Jumps While rebounding box jumps are a quicker movement that will help athletes get this workout accomplished quicker, they are another one of those sport specific skills that competitors need to be able to do. However, for the majority of athletes in class, this movement carries more risk than reward. Instead of pushing the limits of an achilles injury, encourage those in class with no goals of competing to step down after each rep. Despite being slower than rebounding, that doesn’t mean that this method can’t be quick. On the step down, athletes can immediately jump right back up when the second foot hits the ground. This helps with cadence and consistency through the three sets of box jumps. Kettlebell Swings Arms Long Very often when swinging a kettlebell, there can be a small bend in the arms at the bottom of the swing. Over the course of many repetitions, this adds a lot of extra tension onto the biceps. Knowing there is an immediate transition to the pull-ups, we want to do our best to keep our arms as long as possible when the bell is between their legs. This enables the hips to create the majority of power of the swing overhead and takes stress off the arms. Breathe Overhead Finding a rhythm on breathing will be crucial for quick transitions and consistent movement today. When the bell is weightless on the way up and on the way down is a great time to find this rhythm. After the hips pop and the bell is being sent upwards, breathe out. When the bell is descending back toward the bottom of the swing, breathe out. Finding consistency with breathing keeps everyone moving steadily through the workout. Burpees Composure Breath Taking a small composure breath at the top of each repetition allows for consistency and seamless transitions to next stations. This is appropriate for the first two sets, with the last set being max effort. Feet Outside of Hands Often when jumping up out of the burpee, the feet land inside the hands in a “tightrope” stance. This makes for a less stable base and longer distance to travel on each rep. Placing the feet outside of the hands will help with the fluidity of the burpee, whether jumping or stepping up. |
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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