 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) 20 min AMRAP 15 Calories on any machine or 200m run 30 Russian KBS (53/35) 60 sec Hollow Hold or Plank (Accumulated) 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
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 A. Metcon (Time)
3 Rounds 800m Run 20 Toes to Bar 10 Front Squats (185/125) SCALES 800 - 1000m Row / 50 cal - 35 cal Bike Toes to Bar - Reduce Reps / Feet as high as possible / Knees to Elbow, chest height, waist height / 2 x Ab Mat SU At Home 3 Rounds 800m Run 30 Leg and Hip Raises 15 Goblet Squats (3 sec down) B. Metcon (No Measure) 2 Rounds *Partner WOD 5 min AMRAP P1 - Farmers Carry (70KBs / 53KBs) P2 * Max Turkish Crunch (15/10plate) (Hols 1 sec at top) (1 min REST) 5 min AMRAP P1 - 16 wtd Bulgarian Split Squats (you choose wt) P2 * Max Pallof Press (switch sides when P1 switches legs) At Home 2 Rounds *Partner WOD 5 min AMRAP Pick up something heavy and carry it 20 Turkish Crunch (15/10plate) (Hold 1 sec at top) (1 min REST) 5 min AMRAP P1 - 16 wtd Bulgarian Split Squats (you choose wt) P2 20 sec Pallof Press (each side)  A. Bench Press
8@65%, 5@75%, 3@85%, 1@90%, 3@88%, 5+@78% SCALED Build to an 8RM At Home / Fitness 15 min AMRAP 5, 6, 7, 8, 9... Push Ups DB Bent Over Rows (each arm 30 sec plank from hands B. Metcon (Time) 800m Run or 1000m Row 30 DL (245/165) 30 Burpee Box Jump Overs (24/20) At Home 800m Run or 5 min run 60 KB/DB swings 30 Burpee Broad Jumps (4'/2') C. Core 8 Rounds 20 sec Max Wtd Hollow Rocks 10 sec Rest 20 sec Max Banded Good mornings 10 sec Rest  A. Clean and Jerk (Build to a heavy single w/ complex)
1 - Pausing Hang Squat Clean 1 - Hang Squat Clean 1 - Jerk SCALED 1- HPC 1- FS 1- Jerk At Home 5 Rounds 1 min - Max Alt DB Hang Squat Cleans 1 min - Max Ab Mat SU 1 min - Max DB S2OH B. Metcon (Reps) 5 Rounds 1 min - 8 Back Squats @ 70% of 1RM 1 min - Max Hang Power Cleans (155/105) 1 min - 200m Run 1 min - REST At Home 5 Rounds 1 min - 20 Goblet Squats 1 min - Max DB Rev Lunges (Alternate every round) 1 min - 200m Run 1 min - REST  A. Build to a Heavy Snatch and then Heavy Clean
Scale - Pick One to work on. *Also new athletes work on Hang power clean w/ coaches At Home 5 Rounds 1 min - 8 Bulgarian Split Squats w/ weight (each leg) 1 min - 30 sec glute bringe w/ legs straight and shoulders back 1 min - 30 sec max Goblet Squats 1 min - 40 sec max DB Hang Clean to OH (switch arms every 5) B. Metcon (Rounds and Reps) 20 min AMRAP -200m run -65 Double Unders / 150 Singles -12 Chest to Bar Pull Ups / 15 Pull Ups / 12 Banded Pull Ups / 16 RR / 12 Bent Over Rows / 12 DB BOR -8 DB Snatches (53/35) / 8 American KBS (70/53)  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 - At Box 5:30pm - At Box 6:00pm - At Tolleson Park 6:30pm - At Box A. Metcon (No Measure) "Odds and Ends.....again" 3 Rounds (30 sec work / 10 sec rest) Goblet Quad Squat on a 45lb Plate Front Leg Raised Goblet Rev Lunge (Left) Front Leg Raised Goblet Rev Lunge (Right) 3 Rounds (30 sec work / 10 sec rest) Dual Dumbbells Press Dual Dumbbells Upright Row Banded Pull Aparts 3 Rounds (30 sec work / 10 sec rest) Traditional SU w/ DB (elbows to knees) or GHD SU MB Russian Twists V-Ups 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. Metcon (Rounds and Reps)
30 min AMRAP (Everyone Rows twice) P1 - 5 min Max Cal Row P2 & P3 - 5 min AMRAP 16 Burpee Box Jump Overs (24/20) 32 KB SDLHP (70/53) (Rx+88/70) 100' DB walking Lunges (suit case hold) (50's/35's) At Home 3 Rounds 800m Run 8 Burpee Tuck Jumps 16 KB SDLHP 32 Walking Lunge Steps 8 Burpee Tuck Jumps 16 KB SDLHP 32 Walking Lunge Steps |
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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