 A. Metcon (Rounds and Reps)
6 min AMRAP 1, 2, 3, 4, 5, 6... Hand Stand Push Ups / Pike from box / Push Up to pike / DB Z Press * 6 Bent Over Rows after each round (use HC & PP wt) (Rest 2 mins) 6 min AMRAP 1, 2, 3, 4, 5, 6... Hang Clean & Push Press (115/80) / Scale wt / Use DB *5 toes to bar after each round At Home 6 min AMRAP 1, 2, 3, 4, 5, 6... Hand Stand Push Ups / Pike from box / Push Up to pike / DB Z Press * 8 Single arm DB Bent Over Rows after each round (each side) (Rest 2 mins) 6 min AMRAP 2, 4, 6, 8, 10, 12... DB Hang Clean & Push Press (each side) *5 leg and hip raises after each round B. Metcon (Time) (20 min Cap) 50 Double Unders / 100 Singles 50 Ab Mat SU 25 Russian KBS (70/53) 40 Double Unders / 100 Singles 40 Ab Mat SU 20 Russian KBS (70/53) 30 Double Unders / 100 Singles 30 Ab Mat SU 15 Russian KBS (70/53) 20 Double Unders / 100 Singles 20 Ab Mat SU 10 Russian KBS (70/53) 10 Double Unders / 100 Singles 10 Ab Mat SU 5 Russian KBS (70/53) C. Accessory 3 Rounds 8 Lateral & Front Raises 15 BB Curls 15 Tricept Banded Pull Downs (1 sec at bottom)
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 A. Metcon (Weight)
Stamina Squats 10 min EMOM Min 1 - 5 Front Squats (50% of FS 1RM) Min 2 - 10 Back Squats At Home 10 min EMOM Min 1 - 8 Goblet Squats Min 2 - 20 Reverse Lunges B. Metcon (Time) 10 Deadlifts - 1 Deadlift (185/125) (Rx+275/205) 1 Box Jump - 10 Box Jumps (24/20) (Rx+ 30/24) Then... 4 Rounds 20 DB Russian Step Ups (50/35) (5R / 5L) 15 Wall Balls (20/14) 10 Burpees At Home 20 DB Deadlifts - 2 DB Deadlift *Go down by 2's 1 Squat Jump - 10Squat Jumps Then... 4 Rounds 20 DB Rev Lunges (50/35) (10R / 10L) 15 DB Thrusters 10 Burpees C. Core 4 Rounds (30 sec work / 10 sec rest) DB/KB Pull Overs in the hollow Reverse Sit Ups w/ 3 sec eccentric Russian Twists w/ plate  8am Intro
9am Advanced A. EMOM: High-Hang Snatch (Building to a heavy single) 10 min EMOM 1 High Hang Squat Snatch B. Metcon (Time) "So Fresh, So Clean" For Time: 20/15 Calorie Row, 10 Hang Squat Cleans 20/15 Calorie Row, 9 Hang Squat Cleans 20/15 Calorie Row, 8 Hang Squat Cleans 20/15 Calorie Row, 7 Hang Squat Cleans 20/15 Calorie Row, 6 Hang Squat Cleans 20/15 Calorie Row, 5 Hang Squat Cleans 20/15 Calorie Row, 4 Hang Squat Cleans 20/15 Calorie Row, 3 Hang Squat Cleans 20/15 Calorie Row, 2 Hang Squat Cleans 20/15 Calorie Row, 1 Hang Squat Cleans Barbell - 155 / 105 lb SCALES: 20/15 CALORIE ROW - 20/15 Calorie Bike Erg - 15/10 Calorie Assault or Echo Bike - 15/10 Ski Erg - 200m Run - 150m Air Runner or True Form HANG SQUAT CLEANS - Dual Dumbbell Hang Squat Cleans - Odd Object Squat Cleans - 1.5x Reps Goblet Squats - 2x Reps Jumping Air Squats 10am Community WOD A. Metcon (Rounds & Reps) *Partner WOD 30 min AMRAP (Relay Style) 10 Bench Press @ 65% of 1RM 8 Hang Power Cleans (115/75) 6 MB Squat Jumps (20/14) (3 min Rest) B. Metcon (Time) 800m Run  A. Metcon (Time)
100 Double Unders (1- 200 singles, 2- 100 line hops) 400m Run (1- 2 min run, 2- 500m Run, 3- 24/18 Cal on Bike) 50 Deadlifts (185/125) (1- Scale wt, 2- KB DL) 400m Run 40 DB Lunges (50/35) (1- Scale wt, 2- Body Wt) 400m Run 30 DB Snatches (50/35) (1- 200 singles, 2- 100 line hops) 400m Run 20 Burpee Box Jump Overs (24/20) (1- Scale volume, 2- Burpee step ups, 3- Burpees) 400m Run 10 Single Arm Devil Presses (50/35) (1- 5 DP, 2- 20 DB Snatches)  A. Metcon (Rounds and Reps)
*Partner WOD (18:00 - 12:00) AMRAP 3 Power Cleans (135 / 95) 3 Front Squats 3 Push Jerks (12:00 - 6:00) AMRAP 3 Power Cleans (155 / 105) 3 Front Squats 3 Push Jerks (6:00 - 0:00) AMRAP 3 Power Cleans (185 / 135) 3 Front Squats 3 Push Jerks SCALES -Scale weight - 3 DL / 3 HPC / 3S2OH -6 RKBS / 6 Gob Squats / 6 KB S2OH B. Metcon (Rounds and Reps) *Partner WOD 15 min AMRAP P1 - Sprint to wall and back / (9/7 Cal Row) / ( 7/5 Cal Bike) P2 - Max Rep on core movement Core Movements- 1st - DB Crush Grip L Crunches 2nd - DB Crush Grip Hollow Flutters 3rd - DB Single Arm Cross Body Crunches  A. Function Bodybuilding
3 Sets A1) 10-12 Bench Press @31X0 A2) 10-12 Pendlay or Bent Over Row @30X1 3 Sets B1) 10-12 Strict Dips @2020 B2) 12-14 Inverted Row @30X0 B. Metcon (3 Rounds for reps) 6 min AMRAP 1, 2, 3, 4, 5, 6..... Strict Pull Ups 1) Banded PU, 2) Ring Rows *8 DB Squeeze Presses (Rx+ in the hollow) (2 min Rest) 6 min AMRAP 1, 2, 3, 4, 5, 6..... Dips 1) Banded Dips, 2) Bench Dip *12 Heavy Russian KBS after each round (2 min Rest) 6 min AMRAP 1, 2, 3, 4, 5, 6..... Deficit Push Ups w/ MB taps 1) PU w/ taps, 2) Push Ups *8 Heavy Russian KB SDLHP At Home 6 min AMRAP 1, 2, 3, 4, 5, 6..... Straight leg bridge (seconds) *8 DB Squeeze Presses or diamond push ups (2 min Rest) 6 min AMRAP 1, 2, 3, 4, 5, 6..... Dips (use chairs) *12 Heavy Russian KBS or DB Snatches after each round (2 min Rest) 6 min AMRAP 1, 2, 3, 4, 5, 6..... Push Ups *8 Heavy Russian DB SDLHP  A. Function Bodybuilding
3 Sets A1) 4-5 (each knee) Half Kneeling Barbell Press @20X2 *Perform repetitions on each knee for every set. Total 8-10reps per set. A2) 6-8 Segmented Clean Deadlift @3131 3 Sets B1) 8-10 RDL @ 32X0 B2) 8-10 (each arm) Single Arm Dumbbell Push Press @30X1 B. Metcon (Time) "Triple Sec" For Time: 15-12-9: Kipping Handstand Pushups Toes to Bar 200 Double-Unders 12-9-6: Kipping Handstand Pushups CTB Pull-Ups 150 Double-Unders 9-6-3: Kipping Handstand Pushups Bar Muscle-Ups 100 Double-Unders SCALES KHSP - Piked HSPU> (PJ/PP/SP)> DB S2OH T2B - T2Air > T2E >Hanging Knee Raise > Leg &Hip Raise MU Progression - T2B> Pull Ups > Chest to Bar Double Underes - Singles x 2 > Line Hops x 2 |
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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