 A. Bench Press
5 x 5 @75% + 5-10lbs (last set is 5+) At Home 5 Rounds 1 min - 15 Push Ups 1 min - 10 Plate Raises 1 min - 10 Bent Over Rows B. Metcon (Reps) (0:00 - 6:00) 3 Rounds 8 HSPU 8 Chest to Bar PU Then... Max DU (6:00 - 8:00) REST (8:00 - 14:00) 3 Rounds 12 Dips 8 Pull Ups Then... Max DU (14:00 - 16:00) REST (16:00 - 22:00) 3 Rounds 12 Dips 8 Pull Ups Then... Max DU SUBS HSPU - Piked HSPU / BB Strict Press / Z Press Dips - Banded or foot assisted / Jumping with 3 sec deficit Push Ups - From BB on Rack or on bench / Knees C. Core Not for Time: 21-18-15-12: GHD Sit-Ups After Each Set: 5 Walkouts 30 Second Hip Extension Hold or Superman
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 A. Metcon (Reps)
5 Rounds 1 min - 8 Back Squats @ 60% of 1RM 1 min - Max Power Cleans (135/95) 1 min - 200m Run 1 min - REST At Home 5 Rounds 1 min - 15 Goblet Squats 1 min - Max Russian KBS or DBS 1 min - 200m Run 1 min - REST B. Metcon (No Measure) 5 Rounds 12 Goblet Deficit Split Lunge (Right) 12 Goblet Deficit Split Lunge (Left) 8 Good mornings from rack 6 MB Jump Squats (5 sec deficit, 2 sec in the hole) 30 sec Jump Rope or DU (Feel free to go heavier from round to round)  8am Intro
9am Advanced A. Metcon (Weight) 5 Rounds 10 Build to a 10RM Strict Press 12 Snatch Grip Upright Rows 10 Lat Raises OR Back Squat Find 10RM, then 10 @ 90%, and then 10+ @ 85% B. Metcon (Time) 1 Mile Run 50 Toes to Bar 30 Power Snatches (135/95) 10am Community WOD A. Metcon (Reps) *Partner WOD 2 Rounds 2 min Max Reps 2 min 200m run & rest Movements: Hang Power Cleans Burpees Deadlifts Toes to Bar (or MB SU) Box Jumps  A. Bench Press
10RM, then 90% for 10, and then 85% for 10+ At Home 20 min AMRAP 5, 6, 7, 8, 9, 10, 11..... Push Ups *5 Hollow Rocks between each set B. Metcon (Time) 3 Partner WOD 75 per partner /50 per partner Calorie Assault Bike 63 Front Squats (135/95) 63 Push Presses 63 Hang Clusters Individual 75/50 Calorie Assault Bike or 1200m Run 21 Double Dumbbell Front Squats 21 Double Dumbbell Push Presses 21 Double Dumbbell Hang Clusters At Home 1200m Run 21 Double Dumbbell Front Squats 21 Double Dumbbell Push Presses 21 Double Dumbbell Hang Clusters  Getting sweaty and working the metabolic conditioning in this optional active recovery piece. With it being active recovery, let's keep the intensity low and the quality high. We're going to have the Tolleson Park workout at noon and 6pm. IF THERE IS RAIN WE WILL HAVE OUR NORMAL SCHEDULE AT THE GYM. CHECK OUR INSTAGRAM AND FACEBOOK PAGE FOR UPDATES!
Thursday's schedule is as follows: 5:30am - At Box 6:30am - At Box 7:30am - At Box 9:30am - At Box Noon - At Tolleson Park 4:30pm - Open Gym at Box 5:30pm - Open Gym at Box 6:00pm - At Tolleson Park A. Metcon (No Measure) 7 Rounds 1 min - Muscle Up Progression 1 min - Pistol Progression 1 min - Hand Stand PU Progression MU PROGRESSION 1- Hollow / Arch 2- Kip Swing 3- Big Kip Swing 4-Toes to Bar 5- Hip to Bar 6-Muscle Up PISTOL PROGRESSION 1- Air Squat 2- Narrow Air Squat w/ plate 3- Narrow Air Squat 4- Pistol to a bench 5- Pistol to MB w/ plate 6- Pistol to MB 7- Pistol HANDSTAND PU 1- Z Press 2- Push Up 3- HSPU piking from the floor 4- HSPU eccentric piking from box 5- HSPU piking from box 6- HSPU eccentric from wall 7- HSPU from wall At Home / Core 7 Rounds 1 min - Hollow Rocks 1 min - Strict Knees to Elbow 1 min - AMRAP - 5 Push Ups + 25' bear crawl B. Mobility Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute  A. Deadlift
Find 10RM, then 2 x 5 @ 85% At Home / Fitness 5 Rounds 1 min - 15 DB DL 1 min - 25 Straight Leg SU 1 min - 15 DB DL 1 min - 45 sec of line hops B. Metcon (Time) 75 Russian KBS (70/53) Then... 3 Rounds 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24"/20") Then... 75 Russian KBS (70/53) At Home 75 Russian DB Swings Then... 3 Rounds 400 Meter Run 30 DB Thrusters 30 Broad Jumps (5'/3') Then... 75 Russian DB Swings  A. Bench Press
5 x 5 (starting at 75%) last set is 5+) At Home / Fitness 5 Rounds 1 min - 15 Push Ups 1 min - 10 Plate Raises 1 min - 10 Bent Over Rows B. Metcon (Reps) 4 min AMRAP: 27/21 Calories on machine 21 Burpees 21 Chest to Bar Pull-ups Rest 4 Minutes 4 min AMRAP: 21/15 Calories on machine 15 Burpees 15 Toes to Bar Rest 4 Minutes 4 min AMRAP: 15/12 Calories on machine 9 Burpees 9 Pull-ups At Home / Fitness 4 min AMRAP: 42 Mountain Climbers 21 Burpees 21 Sit Ups Rest 4 Minutes 4 min AMRAP: 40 Mountain Climbers 15 Burpees 15 Tuck Ups Rest 4 Minutes 4 min AMRAP: 18 Mountain Climbers 9 Burpees 9 Hollow Rocks C. Core Not for Time: 30 GHD Sit-Ups or MB SU 40 AbMat Sit-Ups 50 Hollow Rocks 40 AbMat Sit-Ups 30 GHD Sit-Ups or MB SU |
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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