 8am OLY
9am Advanced *Be here early to get warm. We are going straight into complex. A. Warm-up 8 Min AMRAP Goat work: 1, 2, 3, 4, 5, 6, 7, 8..... *20 DU / 30 singles between each round **Today we're warming up with gymnastic GOAT work: HSPU, Kipping movements (MU, ttb, c2b), or pistol progressions. B. Front Squat 1RM with 3 sec pause, then 85% for 2 x 3 ) C. Metcon (Reps) 12 Min EMOM Min 1: 4 Hang Squat Cleans (135/95) Rx+ 185/125 Min 2: 15 Med Ball Ab Mat SU (25/20) Min 3: Max Burpee Over BB 10am Community WOD A. Metcon (Rounds and Reps) 20 Min AMRAP *Partner WOD 20 Deficit Push Ups 20 Parallel Ring Rows 20 Air Squats 20 Med Ball SU w/ ab mat *One partner will be working through the AMRAP while one partner completes 200 singles (NO DU)
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 *If your shoulders need a break there are scales for you. Come in house and see!
PERFORMANCE Metcon (Time) 100 S2OH (115/80) (scale weight) *Every time the BB drops from the rack position perform the movement allotted for that time. ** (0:00 - 4:00) 5 Pull Ups (4:00 - 8:00) 3 T2B (8:00 - 12:00) 10 Tuck Ups (12:00 - 16:00) 15 Hollow Rocks (16:00 - 20:00) 15 Sit Ups FITNESS Metcon (Time) 40 DB S2OH 40 DB Snatches 40 DB Cleans *Every time the BB drops from the rack position perform the movement allotted for that time. ** (0:00 - 4:00) 5 Pull Ups (4:00 - 8:00) 3 T2B (8:00 - 12:00) 10 Tuck Ups (12:00 - 16:00) 15 Hollow Rocks (16:00 - 20:00) 15 Sit Ups ACCESSORY 5 Rounds 8 BB Curls 8 DB Nose Breakers (each arm) 1 min KB Farmers Carry Hold  PERFORMANCE & FITNESS
A. Metcon (Time) 20 min AMRAP *3 Partner WOD P1 & P2 - AMRAP 20 Box Jumps (30/24) 30 GHD Hip Ext 40 Wall Ball Partner tosses (20/14) (partners 3' apart) P3- Row 500m B. Metcon (No Measure) 5 Min Lower Body Compression 5 Min Lower Body Stretch 5 Min Upper Body Compression 5 Min Upper Body Stretch  GYMNASTIC WARM UP
Round 1 1 min - Active Bar Hang 1 min - Single Leg Reverse Lunge w/ plate or KB 1 min - Wall walk or Inch worm Round 2 1 min -Straight arm band pull over in hollow position 1 min - Single Leg Reverse Lunge w/ plate or KB 1 min - HS Hold or Plank Hold Round 3 1 min - Hip to bar 1 min - Single Leg Reverse Lunge w/ plate or KB 1 min - Cherry Pickers from HS or Push Up Position *Only progress to the next corresponding skill once you've mastered the prior. PERFORMANCE A. Clean and Jerk 15 min Max Effort Scaled - Clean Tech FITNESS A. Metcon 4 Rounds 6-8 Snatch-Grip Romanian Deadlift @ 4011 8-10 Alt DB Press w/ isometric hold 30 - 45 sec Ring Flex Armed Hang 30 - 45 sec knee hang PERFORMANCE & FITNESS B. Metcon (Time) 3 Rounds 30 Russian KBS (70/53) 25 Mountain Climbers (each leg) 20 Russian KBS (70/53) 15 Tuck Ups  PERFORMANCE
A. Bench Press 65%x8 75%x5 85%x3 90%x1 88%x3 78%x5+ B. Metcon (Time) *12 min AMRAP 10, 20, 30, 40... DU Ab Mat SU * 10 Hanging High Pull after each round (135/95) FITNESS A. Metcon (No Measure) 3 Sets 12 Tempo Push-Ups @ 1111 30 sec handstand hold 8 Strict Toes to Bar or Hanging Leg Raises @ 2110 20 Push-Ups @ 10X0 1 min elbow plank 2. Metcon (No Measure) *12 min AMRAP 20, 40, 60, 80...... Singles 10, 20, 30, 40...... Ab Mat SU * 10 KB SDLHP (53/35) GYMNASTICS 3 Rounds 1 min - Max Bicycle Sit Ups 1 min - Max Banded Good mornings 1 min - Wtd Flutter Kicks EXTRA CREDIT *To be done on your own 3 Rounds 45 sec max DB Alternating Curls 15 sec Rest 45 sec max BB skull crushers 15 sec Rest  PERFORMANCE
A. Back Squat 65%x8 75%x5 85%x3 90%x1 88%x3 78%x5+ B. Metcon (Time) *20 min Cap 20 (L-Lunge, R-Lunge, Thruster) (95/65) 30 Box Step Ups (Holding plates from thrusters) 45 Pull Ups 60 DL (185/125) FITNESS A. Metcon (No Measure) 4 Rounds 10 Back Squats @ 30X1 10 RDLs @ 30X1 10 Alternating Cossack Squats @ 2111 FITNESS B. Metcon (Time) *20 min Cap 20 (L-Lunge, R-Lunge, DB Thruster) (50/35) 30 Box Step Ups (Holding plates from thrusters) 45 Pull Ups 60 DB Cleans (50/35) GYMNASTICS 1 Min Max Hollow Rocks  8am OLY
9am Advanced *Be here early to get warm. We are going straight into complex. A. Metcon (Time) 30 Clean and Jerks (155/105) On the Minute: 7 Toes to Bar *Rx+ (185/125) B. Kip Strength Drills 12 Min EMOM -Med Ball Kip Swing - Straight Arm Pull Downs in hollow - Banded Hip to Bar C. Metcon (Time) "Grade School" *Partner WOD 10 - 200m Sprints 10am Community WOD A. Metcon (Rounds and Reps) 30 Min AMRAP *3 Partner WOD P1 & P2 8 Burpee Box Jump Over (24/20) 12 DB Hang Clean & OH (50/35) 16 GHD SU P3 800m Row B. Metcon (Reps) 8 min AMRAP *3 Partner WOD Max Incline Reverse Sit Ups :-) 11am Friendsgiving Potluck Lunch!!! |
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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