 A. Metcon (Rounds and Reps)
"Jack" 20 min AMRAP 10 Push Press (115/85) (1- 7 PP, 2- 95/65, 3- Scale wt) 10 Kettlebell Swings (70/53) (1- 7 KBS, 2- 53/35, 3- Scale wt) 10 Box Jumps (24/20) (1- 7 BJ, 2- Step Ups) B. Core 4 Rounds (30 sec work / 10 sec transition) Banded Pull Downs in Hollow Position BB Goodmornings MB GHD SU w/ 3 sec eccentric Arch Hold C. Extra Credit Easy Mile Run
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 8am Gymnastics and Intro
9am Advanced A. Deadlift Heavy set of 6, 4, and 2 B. Metcon (Rounds and Reps) Teams of 3 AMRAP 25: 200 Meter Wreck Bag Run (50/35) 7 Deadlifts (225/155) 7 Burpee Box Jump Overs (24"/20") *Next Athlete Begins Round When Runner Returns 10am Community WOD A. Metcon (Rounds and Reps) *3 Partner WOD 25 Min AMRAP 200 Meter Med Ball Run (25/20) 7 Power Cleans (135/95) 7 Burpee Box Jump Overs (24"/20") *Next Athlete Begins Round When Runner Returns  Metcon (Time)
"CrossFit Games Open 20.5" (Partitioned any way) 40 muscle-ups (1- Chin Over Bar PU, 2- Jumping Chest to Bars) 80-cal. row 120 wall-ball shots (20/14) (14/10) Time cap: 20 min.  A. Metcon (No Measure)
10 min AMRAP -Banded Lateral Monster Walks (25' forward / 25' backward) -2- 3 Dragon Flags -12L / 12R Single Arm Upright Rows -12 DB Lateral Raises (Right into) 10 min AMRAP -15L / 15R Standing KB Oblique Crunch -Cal Bike -30 sec Pull Ups / Ring Row (Eccentric Slower than Concentric) *Feel free to use bands -30 sec AMRAP Full Push Ups + 1/2 Push Ups OR Complete a metcon that you missed earlier in the week. B. ***Recovery Mobility*** Mobility --- Upper Body --- Supinated Grip Dead Hang - 2 x :30 Puppy Pose - 1:00 Shoulder Smash- 1:00/each Side Lying Windmill - 1:00/each T Spine Bridge stretch - 1:00 Thoracic Opener (Barbell) - 1:00 --- Lower Body --- Pigeon Pose - 2:00/each Banded Hamstring Stretch - 1:00/each Couch Stretch - 1:00 Straddle - 1:00 Kneeling Split - 1:00  A. Metcon (Time)
"My Fitness Pals" *Partner WOD 3 Rounds Partner 1 Completes - 75 Double-Unders (1- 45 DU, 2- 1:30 DU tech, 3- 150 singles) 10 Dumbbell Burpee Box Step-Overs (50's/35's) (24/20) (1- Scale wt, 2- 10 Burpee + 10 Step Overs) While Partner 2 Completes - 21/15 Calorie Row (15/12) 21 Thrusters (75/55) (1- 55/45, 2-15 Thrusters) Then switch. B. Accessory "Body Armor" A) 5 Sets: 7 Tempo Kettlebell Deadlifts 7 Barbell Bench Press B) 5 Sets: 7 Strict CTB Pull-Ups 7 Tempo Weighted Hip Extensions Rest as needed between sets. STIMULUS Tempo KB Deadlifts - This is a tempo only down. With two kettlebells, a regular deadlift, followed by a 5s negative to the floor. Bench Press - Build to a moderate set of 7, with each set being unbroken. Heavier side, but must be unbroken which will control the higher loadings (not the aim today). Probably start around 60-65%. Strict CTB Pull-Ups - Intended to reach beyond a strict pull-up purposefully with the extra range of motion. Use a band as needed to make chest contact. Tempo Weighted Hip Extensions - Just like the tempo KB deadlifts, this is a tempo only down. Holding a plate across the chest after getting into the hip extension, it is a regular speed up, and tempo 5s negative down.  A. Power Snatch
10 min EMOM Minutes 1-5 - 2 Power Snatches Minutes 6-10 - 1 Power Snatch Starting at 60% of our estimated 1RM Snatch, the aim here is to steadily build to a heavy single for the day, but not a max. Our previous focus point in our technique work was our lockout overhead. Let's put technique above load. SCALED Hang Power Snatch Tech FITNESS 10 min EMOM Odd: 8 KB SDLHP (70/53) + 8 Burpees Even: 12/9 Cal Bike B. Metcon (Time) 3 Rounds 9 Power Snatches (95/65) (Rx+135/95) (1- 5 PS, 2- Scale wt, 3- 15 KB SDLHP) 200m Run (Rx+ 12/9 Cal Bike) (30 sec down and then back) 5 Bar Muscle-Ups (Rx+ 9 Bar MU) (1-5 to MU, 2- 15 C2B PU, 3- MU drill, 4- 9 Big Kips + 9 Push Ups) 200m Run (Rx+ 12/9 Cal Bike) (30 sec down and then back) FITNESS 15 KB SDLHP (70/53) 200m Run 15 Knee to Elbow 200m Run C. Core 3 Rounds (30 sec work / 10 sec rest) Left Paloff Press Med Ball Hanging Knee Raises Right Paloff Press DB Turkish Crunches  A. Deadlift
5RM (Eccentric Slower than Concentric) B. Metcon (Reps) 3 Rounds (1 min work / 15 sec transition) Max Deadlifts (225/155) (1- 155/105, 2- KB DL) Max BB Reverse Lunges (115/80) (1- 75/55, 2- DB Front Rack) Max Cal Row Max GHD SU (1- parallel on GHD, 2- Ab Mat SU) C. Metcon (No Measure) "She'll be comin' around the Mountain when she comes" Tabata Mountain Climbers and Wtd Hollow Rocks (no weight) |
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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