 A. Metcon (Time)
"CrossFit Games Open 20.4" 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutes SCALED 30 box jumps, 24 / 20 in. 15 clean and jerks, 65 / 35 lb 30 box jumps, 24 / 20 in. 15 clean and jerks, 95 / 55 lb 30 box jumps, 24 / 20 in. 10 clean and jerks, 115 / 75 lb 30 medicine-ball step-ups, 20 / 14 lb 10 clean and jerks, 135 / 95 lb 30 medicine-ball step-ups, 20 lb / 14 lb 5 clean and jerks, 155 / 115 lb 30 medicine-ball step-ups, 20 / 14 lb 5 clean and jerks, 185 / 135 lb Time cap: 20 minutes
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 A. Metcon (Reps)
Tabata Bench Press & Bent Over Row 8 Rounds 0:20 Max Reps Bench Press @ 50% of 1RM 0:10 Rest 0:20 Max Reps Supine Grip Bent Over Row 0:10 Rest B. Metcon (Time) (16 min Cap) 50 - 40 - 30 - 20 - 10 Skiers (L/R = 2) MB SU (25/20) Then.... 50 Holow Rocks 50 BB Good Mornings (45/35) C. Metcon (Mobility - Rounds and Reps) ***Recovery Mobility*** 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 *Coach's choice can supersede what's programmed. OR 12 min AMRAP (Cals) Max Cal Bike Every min on the min 5 DB Thrusters (50/35) (start metcon with burpees)  "Eat Your Wheaties"
A. Metcon (Rounds and Reps) 12 Min AMRAP 6 Strict Pull Ups 8 Dips or Push Ups 10 Pistols or Prisoner Reverse Lunges (3 min Rest) B. Metcon (Rounds and Reps) 12 Min AMRAP 4 Clean & Jerks (155/105) (Rx+ 205/125) 8 Burpees over the Bar Bell 10 Knee to Elbow (3 min Rest) C. Metcon (No Measure) 12 Min EMOM 3 Rounds Max Cal Bike Max Shuttle Sprints Max Cal Row Max GHD SU  A. Push Jerk
10 mins to build to a 3RM FITNESS 10 min AMRAP 10 DB Strict Press 10 Straight Armed Band Pull Downs Farmers Carry to Wall (53's, 35's) B. Metcon (Rounds and Reps) 12 min AMRAP 15 Push Jerks (115/85) (155/105) 30 Air Squats 60 Double Unders FITNESS 15 DB Push Press (35/25) 30 Air Squats 60 Skiers C. Metcon (Time) Partner WOD 5 Rounds P1 - 400m Run P2 - 400m Run  A. Back Squat
12-10-8-6-4-2 Reps Ascending percentages with each: On the 0:00... 12 Reps @ 53% of 1RM On the 3:00... 10 Reps @ 63% On the 6:00.... 8 Reps @ 70% On the 9:00... 6 Reps @ 78% On the 12:00... 4 Reps @ 85% On the 15:00... 2 Reps @ 90% SCALED Squat Technique FITNESS 4 Rounds 1 min - 8 Right Leg Bulgarian Split Squats 1 min - 40 sec max MB SU (20/14) 1 min - 8 Left Leg Bulgarian Split Squats 1 min - 12 Back Squats at 50% of 1RM B. Metcon (No Measure) 10 min EMOM Minute 1 - Work Minute 2 - Rest Minute 1: Seconds 0-20 - Max Power Cleans (135/95) (1- Scale wt, 2- Hang Power Cleans) Seconds 20-30 - Rest Seconds 30-60 - Max Big Kip Swings (Bar/ Ring), Max Hip to Bar, T2B, Bar or Ring MU FITNESS Minute 1 - Work Minute 2 - Rest Minute 1: Seconds 0-20 - Max Russian KBS Seconds 20-30 - Rest Seconds 30-60 - Max MB Russian Twists C. Metcon (Time) 600m Run … Directly into: 3 Rounds: 35 Wallballs (20/14) (Rx+25/20) (1- 25 WB, 2 - Scale wt) 20 Alternating Single Dumbbell Power Snatches (50/35) (1- 14 Alt Single DB PS, 2- Scale wt) FITNESS 600m Run … Directly into: 3 Rounds: 35 Plated Squat Jumps (use MB as a target at the bottom of the squat if needed) 25 KB SDLHP (70/53)  8am Gymnastics and Intro
9am Advanced A. Front Squat 6x3 @80% B. Bench Press 6x3 @80% C. Metcon (Time) Every 2 mins (10 rds) 35 Double Unders 9 Thrusters (95/65) *Score your slowest round 10am Community WOD A. Metcon (Rounds and Reps) 30 min AMRAP *Partner WOD 3, 6, 9, 12, 15, 18, 21...... Calorie Row or Bike Hang Power Cleans (115/80) Wall Balls (25/20) ** If you're not performing Cals, HPC, and WB hold plank for up to 45 sec each round. ***P1 performs 3 reps of each movement then P2 performs 3 as well. Then 6 of each, and so on.  CROSSFIT.COM STANDARD
A. MetCon (Time) (9 min Cap) "Crossfit Games Open 20.2" 21-15-9 Deadlifts (225/155) Handstand Push-Ups Then... 21-15-9 Deadlifts (315/205) *50' Handstand walk after each set of Deadlifts SCALED 21-15-9 Deadlifts (135/95) Hand-release Push Ups Then... 21-15-9 Deadlifts (185/135) *50' Bear Crawls after each set of Deadlifts CROSSFIT EX ADDITIONAL SCALED OPTION MetCon (Time) (9 min Cap) 21-15-9 Deadlifts (225/155) Push Press (155/115) Then... 21-15-9 Deadlifts (315/205) *50 Shoulder Taps |
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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