 A. Metcon (Time)
3 Rounds 3 Burpee Box Jumps (24/20) 6 Double Dumbbell Squats (50's/35's) 9 Deadlifts (155/105) 600m Run (Rx+ 50/35 cal row) 3 Rounds 3 Burpee Box Jumps (24/20) 6 Double Dumbbell Squats (50's/35's) 9 Deadlifts (155/105) 600m Run 3 Rounds 3 Burpee Box Jumps (24/20) 6 Double Dumbbell Squats (50's/35's) 9 Deadlifts (155/105) At Home 3 Rounds 3 Burpee Tuck Jumps 6 Dumbbell Squats (3 left / 3 right) 9 DB Snatches 600m Run (Rx+ 50/35 cal row) 3 Rounds 3 Burpee Tuck Jumps 6 Dumbbell Squats (3 left / 3 right) 9 DB Snatches 600m Run 3 Rounds 3 Burpee Tuck Jumps 6 Dumbbell Squats (3 left / 3 right) 9 DB Snatches
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 Getting sweaty and working the metabolic conditioning in this optional active recovery piece. With it being active recovery, let's keep the intensity low and the quality high.
Today there will be NO PARK WORKOUT A. Metcon (No Measure) "Odds and Ends" 3 Rounds (30 sec work / 10 sec rest) Front Leg Raised Goblet Rev Lunge (Left) Front Leg Raised Goblet Rev Lunge (Right) RDLs @ 30X1 KB Elevated Sumo Squat Calf Raises 3 Rounds (30 sec work / 10 sec rest) Snatch Grip Upright Row Supine Grip Bent Over Row Lat Raises Supine MB Chest Pass Curl & Press B. Mobility Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute  A. Front Squat
1RM w/ 5 sec in bottom, 3 @ 85%, Max reps @ 85% At Home / Fitness 4 Rounds 1 min - 15 gob squats 1 min - Max Russian KBS 1 min - 45 sec squat hold (just below parallel) 1 min - Rest B. Metcon (Rounds and Reps) 20 min AMRAP *Partner WOD 4 (High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + S2OH) (135/95) (Rx+185/135) 40 Box Jump Overs (24/20) 20 HSPU SUBS BJO - Step Overs HSPU - Pike from Box, Press or Push Press, Z Press At Home 20 min AMRAP 4 DB High Hang Squat Clean 4 DB Hang Squat Clean 4 Full Squat Clean 4 S2OH 10 Broad Jumps 10 Push Ups  A. Bench Press
Find 10RM Then 3 x 10 @ 85% Then... 3 Rounds 10 Dips *85% of max pull ups Then... 3 Rounds 12 Vertical Plate Squeeze presses Max Inverted Rows or Ring Rows At Home 15 min EMOM 1 min - 20 Push Ups 1 min - Max Bent Over Row or 45 sec glute, scap, and lats bridge 1 min - 5 Walk outs (no push ups) B. Metcon (Time) 1 mile run 150 Double Unders 50 Burpees 30 Toes to Bar At Home 1 mile run 150 Double Unders 50 Burpees 45 Leg and Hip Raises  A. Metcon (Reps)
5 Rounds 1 min - 8 Back Squats @ 65% of 1RM 1 min - Max KB SDLHP (70/53) 1 min - 200m Run 1 min - REST At Home 5 Rounds 1 min - 18 Goblet Squats 1 min - Max KB or DB SDLHP 1 min - 200m Run 1 min - REST B. Metcon (No Measure) 3 Rounds 10 DL unbroken 20 GHD SU or 30 MB SU 3 Rounds 8L /8R Goblet Step Ups 15 Wtd Hollow Rocks At Home 3 Rounds 10 DB DL w/ 5 sec eccentric 20 GHD SU or 30 MB SU 3 Rounds 8L /8R Goblet Step Ups 15 Wtd Hollow Rocks  8am Intro
9am Advanced A. Bench Press 68% for 8 78% for 5 88% for 3 95% for 1 90% for 3 80% for 5 70% for 8+ B. Metcon (Time) "Dead Meat" 1 mile run 50 Box Jumps 50 Deadlifts 800m run 35 Box Jumps 35 Deadlifts 400m run 20 Box Jumps 20 Deadlifts Box - (24/20) Barbell - (185/135) 10am Community WOD A. Metcon (Reps) 5 Rounds (45 sec work / 15 sec rest) Box Jumps (24/20) MB Sit Ups American KBS Leg and Hip Raises Dips / Push Ups OR S2OH Bent Over Row (95/65)  A. Metcon (Time)
"Always Remembered" *Partner WOD Buy-In: 2001 Meter Row or (1000m run OR 800m run + 200m run each) 4 Rounds: 9 Rope Climbs 11 Complexes (135/95) (Rx+ 185/125) Complex: Deadlift Hang Power Clean Front Squat Hang Squat Clean Cash-Out: 2977 Meter Row SUBSTITUTIONS Complex 4KB DL 4 KBS 4 Gob Squats 4 KBDL Rope Climbs 5:1 Pull-ups 3:1 Strict Pull-ups 2:1 Seated Rope Pulls 1:1 Half Rope Climbs At Home "Always Remembered" Buy-In: 2001 Meter Run 4 Rounds: 9 Single Arm Devil Presses 11 Complexes (135/95) (Rx+ 185/125) Complex: SA Deadlift SA Power Clean SA Hang Squat Clean SA Front Squat (All movements done with the same arm) MEANING "Always Remembered" is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City The 2001 meter row represents the year. The 4 rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Complexes represent the day. The 2977 meter row represents the lives lost. STIMULUS We’ll grab a buddy and work hard for those who lost their lives 18 years ago today This is a longer workout that takes between 35-45 minutes to complete After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row Teammates can split up the work however they see fit 1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press The limiting factor on the barbell will likely be the push press or back rack push press Choose a weight that you could complete 20+ reps unbroken when fresh If teammates are using different weights, it's ok to use 2 barbells STRATEGY BUY-IN ROW Looking for quick bursts on the rowers while the other partner rests Switching every 200 meters gets the work done in 5 sets each Switching every 250 meters gets the workout done in 4 sets each ROPE & BARBELL You can take a pretty straightforward approach with these 2 movements Switching with your partner after a single repetition will likely be the most consistent option across all 4 rounds CASH-OUT ROW Switching every 200 meters gets the work done in around 7-8 sets each Switching every 250 meters gets the workout done in around 6 sets each |
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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