 Strength
Hang Snatch Complex (5RM) Snatch DL + 3 sec eccentric (hip to knee) + Hang Snatch + 5 sec eccentric hip to ground **Stress keeping bar on body through the triple extension. SCALED Hang Snatch Tech Metcon (Rounds and Reps) 15 Min AMRAP 60 Double Unders (1- 30 DU, 2- 20 SSD, 3-150 Singles) 20 Wallballs (25/20) (1- 12, 2- 20/14, med ball squats) 15 Deadlifts (245/165) (1- a wt that you can do no more than 5 at a time, 2- KB DL)
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 Metcon (Time)
31 Push Press (75/55 lb) 31 Sit Ups 31 Snatches (75/55 lb) 31 Push-Ups 31 Box Jumps (24/20 in) 31 Pull Ups 31 Back Squats (75/55 lb) 31 Unbroken Double-Unders 31 Thrusters (75/55 lb) 31 Toe to Bar 31 Lunges 31 Burpees 365m.... Heck make it 400m Run  Metcon (Rounds and Reps)
"Umpa Lumpa" *Partner WOD 10 Min AMRAP 80 Alternating Med Ball Sit Ups w/ feet locked and ball taps overhead. (20/14) (1- 50 reps, 2- 4/10, 3- No weight) 50 Alternating Air Squats (30 reps) 30 Alternating Push Ups (20 reps, PU from bar on J-Cups) Alternating = One partner is up and one partner is down. *At 4:00 and 8:00 12 Tandem Burpees Metcon (4 Rounds for reps) "Get to the Choppa" *Partner WOD 16 Min EMOM 4 Rounds Min 1 - One partner KBS (53/35) One partner hollow hold (35/26) Min 2 - One partner Ring Row (pulling body to 45 degrees) One partner dip hold (in lock out position) Min 3 - One partner Russian Thrusters (75/55) One partner bb hold (185/125) (55/35) (135/95) Min 4 - REST  This is a deload week. It's vital to allow your body time to actively recover otherwise you will over-train and your progress will plummet. For those of us that feel "out of shape" coming of of the holidays use this week to find a good median level of intensity (THAT YOU CAN MAINTAIN) while maintaining posture and technique, and for those of us that have been consistent just move and focus on technique, technique, technique...
Metcon (Reps) Tabata Hang Power Snatch 8 Rounds 20 sec Max Hang Power Snatch (95/65) (75/55) 10 sec Rest *Our focus is on technique not volume Metcon (No Measure) 5 Rounds 10 Back Squats (you choose wt) 5 Roll Outs 4 Rounds 8 Bulgarian split squats (each side) (body wt) GHD SU (sub maximal reps) 3 Rounds 15 BB RDLs (45/35) 10 Hanging Hip Tucks Metcon (Reps) Max set of Unbroken Double-Unders  This is a deload week. It's vital to allow your body time to actively recover otherwise you will over-train and your progress will plummet. For those of us that feel "out of shape" coming of of the holidays use this week to find a good median level of intensity (THAT YOU CAN MAINTAIN) while maintaining posture and technique, and for those of us that have been consistent just move and focus on technique, technique, technique...
Metcon (No Measure) "Clean the planks" 4 Rounds 45 sec Max Hang Power Cleans (95/65) (scale weight as needed) 15 sec Rest 45 sec Plank Hold 15 sec Rest *Our focus is on technique not volume Metcon (Time) 800m Run Rest 3 min 800m Run Accessory 5 Rounds 30 Barbell Shrugs 15 Bent Over Rows  This is a deload week. It's vital to allow your body time to actively recover otherwise you will over-train and your progress will plummet. For those of us that feel "out of shape" coming of of the holidays use this week to find a good median level of intensity (THAT YOU CAN MAINTAIN) while maintaining posture and technique, and for those of us that have been consistent just move and focus on technique, technique, technique... Strength Bench Press 6 x 5@ 60% *If you don't have a 1RM this is the time to get it. Metcon (Reps) 3 Rounds Dead lift (135/95) (1-95/65. 2- KB DL) Dumb Bell Snatches (35/20) (Choose a lighter weight) Box Jump (24/20) (1- Step Ups, 2- Froggers) Pull Ups (1- Ring Rows, 2-Jumping PU) Row (Calories) REST * Fight gone bad style - This is max reps at each station for one minute. **In larger classes we will use a staggered start. Everyone will start on the deadlifts and then cycle through chronologically.  9AM & 10AM Metcon (Time) "12 Days of Christmas" Perform the movements to the cadence of “12 Days of Christmas” 1 – Muscle Up sprint or 100 Meter Run (to wall) 2 – Power Cleans (135/95 lbs) (1-115/80, 2-95/65, 3-75/55) 3 – Ring Dips (Push Ups or Bench Dips) 4 – Deadlifts (135/95 lbs) (1-115/80, 2-95/65, 3-75/55) 5 – Burpees 6 – Tuck Ups (Sit Ups) 7 – Hand Release Push-ups (1-PU off bench) 8 – Box Jumps (30"/24") (1-24/20, 2-Step Ups) 9 – Kettlebell Swings (70/53 lbs) (1-53/35, 2-35/26) 10 – Pull-ups (1-10 sec flex arm hang, 2- 20 Jumping PU) 11 – Front Squats (135/95 lbs) (1-115/80, 2-95/65, 3-75/55) 12 – Shoulder to Overhead (135/95 lbs) (1-115/80, 2-95/65, 3-75/55) On the first day of Christmas, my CrossFit coach gave to me: 1-100m Run / MU. On the second day of Christmas, my CrossFit coach gave to me: 2-Power Cleans, 1-100m Run / MU. On the third day of Christmas, my CrossFit coach gave to me: 3-Ring Dips, 2-Power Cleans, 1-100m Run / MU. On the fourth day of Christmas, my CrossFit coach gave to me: 4-DL, 3-Ring Dips, 2-Power Cleans, 1-100m Run / MU.  Doughnut WOD Between the 9AM and 10AM WOD
*Tie doughnut to pull up bar **You must complete 1 pullup Range of Motion: Lockout Position to "mouth to doughnut" position. If/When doughnuts falls to plate you must complete burpee for every bite until the doughnut is finished. |
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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