 8am Intro
9am Advanced A. Metcon (Rounds & Reps) "Mindreader" (20 min AMRAP) 1, 2, 3, 4, 5, 6.... 50m Run Power Clean (135/95) Lateral Barbell Modifications 100 METER BIKE ERG - 100m Assualt or Echo Bike - 50m Row - 50m Run - 40m Ski Erg B. Accessory Part A 3 Giant Sets: 1 Turkish Get-Up (left arm) 50' Overhead Carry (left arm) 1 Turkish Get-Up (right arm) 50' Overhead Carry (right arm) Rest as needed between sets. Part B 3 Giant Sets: 50-35-20: Banded Face Pulls Banded Good Mornings 10am Community WOD A. Metcon (Reps) 5 Rounds (0:00 - 4:00) 10 Box Jump Overs (24/20) 400m Run *Max Power Clean (135/95) (4:00 - 5:00) Rest Modifications BOX JUMP OVERS -Box Jumps -Med Ball Squat Jumps 400M RUN -500m Row - 2 min JR POWER CLEANS -Scale weight -Russian KBS
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 A. Skill
4 Rounds 2 Mins - Hand Stand Skill / Kipping Skill / Pistol Skill 1 Mins - Double or Triple Under Tech B. Metcon (Rounds and Reps) 9 min AMRAP 3, 6, 9, 12, 15.... Squat Snatches (95/65) Toes to Bar Modifications SQUAT SNATCHES -Squat Cleans (115/80) -DB Squat Snatch TOES TO BAR -Knees to Elbow -Knee Raises -Toes to Rig -V Ups -GHD Sit Ups -Ab Mat Sit Ups C. Accessory 15-12-10-10 Strict Press SS w/ 20-30 GHD Sit Ups 15-12-10-10 DB Up right Row SS w/ 15 Paloff Presses (each side)  A. Metcon (No Measure)
4 Rounds (1 min work / 15 sec rest) 1 min - Double Unders or Technique 1 min - DB Leg and Hip Raises 1 min - Shuttle Sprints 1 min - Double DB Hammer Curl to Press 1 min - Standing Oblique Crunches (switch at 30 sec) B. Mobility Upper Body Wrist stretches (2 mins) Supine Grip Dead Hang (2 x 20 sec hold - 20 sec rest) Shoulder Opener from the ground (1 min each side) Foam Roll Lats (1 min each side) PVC Pipe External rotation drill (1 min each side) Scap Angel (1 min each side) Lower Body Hamstring Roll (1 min each side) Single Leg Pike on DB (30 sec each) + Dual Leg Pike on DB (30 sec) Butterfly stretch (1 min) Couch stretch (1 min each side) Pigeon Pose (1 min each side)  A. MetCon (Rounds and Reps)
"Wise Men" 3 min AMRAP: Max Rounds of Macho Man (135/95) (Rx+ 165/115) (Rest 3 Minutes) 3 min AMRAP: Max Rounds of Macho Man (155/105) (Rx+ 205/145) (Rest 3 Minutes) 3 min AMRAP: Max Rounds of Macho Man (185/135) (Rx+ 245/165) Macho Man 3 Power Cleans 3 Front Squats 3 Push Jerks Stimulus - Conditioning Category: Grind - Repeat from the start of the cycle, where we have the chance to improve our scores. - Weight #1 - Moderate. A weight we could Power CJ for 15+ reps unbroken when fresh. - Weight #2 - Moderately Heavy. A weight we could Power CJ for 10+ reps unbroken when fresh. - Weight #3 - Heavy. A weight we could Power CJ for 5+ reps unbroken when fresh. - This is a repeat from 11/25/2020. Strategy THE BIG TAKEAWAYS 1. Be smart about where we break. 2. Push for unbroken front squats and jerks. 3. This flow would look like: - 1 Power Clean, drop the bar - 1 Power Clean, drop the bar - 1 Power Clean + 3 Unbroken FS + 3 Unbroken PJ 4. With purposeful breaks between the cleans, we have a chance to breathe. 5. As the weight gets heavier, another break after the 3rd and final front squat can be a smart move. Modifications POWER CLEANS - Double Dumbbell Power Cleans - 2x Reps Alternating Single DB Power Cleans - Odd Object Ground to Shoulder FRONT SQUATS - Double Dumbbell Front Squats - Dumbbell Goblet Squat - Odd Object Squat PUSH JERKS - Double Dumbbell Push Jerks - 2x Reps Single Arm Dumbbell Push Jerk - 2x Reps Odd Object Shoulder to Overhead FITNESS 9 KB DL 6 Russian KBS 3 KB SDLHP AT HOME Use Modifications B. Metcon (Rounds and Reps) *Partner WOD (On a 25 min clock) Run 800m (Both) Then... P1 - Max Front Rack Hold (135/95) (185/125) P2 - 10 Knees to elbow 15 KB SDLHP (70/53) 20 Ab Mat SU Modifications 800M RUN -1000m Row -60/48 Cal Bike FRONT RACK HOLD - Scale weight - KB Farmers Hold - Plank KNEES TO ELBOW -Knees to air -Big Kip Swing -Banded SU w/ feet anchored  A. Bench Press
5 x 10 @ 65% SS w/ 5x10 Bent Over Row (Pronated grip and hands wider than shoulder) Modification Build to a 10RM 5 x 15 BB Strict Press B. Metcon (Time) 5 Rounds (20:00 Cap) 400m Run 9 Deadlifts (275/185) 12 Goblet Step Ups (70/53) 15 Push Ups At Home 5 Rounds (20:00 Cap) 400m Run 18 DB Deadlifts 12 Goblet Reverse Lunges 18 Push Ups  A. Squat Snatch
(15 min to Build to a 1RM) Modifications -Build to a power snatch 1RM -Build to a squat clean 1RM -Work on snatch tech At Home / Fitness 5 Rounds 1 min - 10 Deadlifts at 60-70% 1 min - 10 Snatch Grip Upright Rows 1 min - 10 Goblet Squats B. Back Squat 10 @ 55% 8 @ 65% 6 @ 75% 4 @ 83% 2 @ 90% Modifications -Build through ladder from feel -DB Reverse Lunges At Home 1 min - 14 DB Rev Lunges 1 min - 0:30 Hollow Hold 1 min - 0:30 Max Calf Raises C. Metcon (Time) 15 min Cap 1-2-3-4-5-6-7-8-9-10 reps for time of: Alt Dumbbell Power Snatches (each arm) (50/35) DB facing burpees *3 Pull Ups after each round  8am Intro
9am Advanced A. Metcon (Weight) 5 Rounds (2:00) 5 Bar Muscle-Ups 5-4-3-2-1 Power Snatches Percentages based on 1RM Snatch: Set 1 - 5 Power Snatches (65%) of 1RM Snatch Set 2 - 4 Power Snatches (70%) of 1RM Snatch Set 3 - 3 Power Snatches (75%) of 1RM Snatch Set 4 - 2 Power Snatches (80%) of 1RM Snatch Set 5 - 1 Power Snatch (85%) of 1RM Snatch - Bar Muscle-Ups: A set count we can complete by the :30s mark of each round. - Reps do not need to be unbroken (both Bar MU and power snatches). - 5 Scores: All loads. Leaderboard will show heaviest lift only. Modifications BAR MUSCLE-UPS - Reduce Reps - Jumping Bar Muscle-Ups - Ring Muscle-Ups - 10 Chest to Bar Pull-Ups - 12 Pull-Ups POWER SNATCH - Power Clean - 10-8-6-4-2 Alternating Dumbbell Power Snatches B. Metcon (Reps) "Closing Time" 10 Rounds (2:00) 30 Double-Unders 5 Power Snatches (115/85) Max Shuttle Sprints Time Remaining Modifications DOUBLE UNDERS - 1.5x Single Unders - Line Hops POWER SNATCH - Power Clean (135/95) - Double Dumbbell - Alternating Single Dumbbell MAX SHUTTLE SPRINTS -Max Meters Rowed - Sub Any Other Machine - Max Burpees HOME GYM 10 Rounds (2:00) 30 Double Unders 5 Double Dumbbell Power Snatches Max 10 Meter Shuttle Runs * No Rest Between Rounds 10am Community WOD A. Metcon (Time) 30-20-10 American KBS (70/53) DB Step Ups (50's/35's) 21-15-9 Thrusters (95/65) Box Jumps (24/20) 15-12-9 SDLHP (95/65) Burpees Over the Bar |
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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