 A. Deadlift
Build to a 5RM, slower eccentric than concentric) At Home 5 Rounds 1 min - 8 Single Leg RDLs each leg 1 min - Max DB DL for 30 seconds 1 min - Max Tuck ups for 45 seconds B. Metcon (Time) "Green Monster" 3 Rounds 50 Wallballs (20/10) 25 Toes to Bar (Rx+ 5 Rope Climbs) / GHD SU / V Ups / Toes to Air / Knee Raises / Toes to Rig 10 Single Arm Devil Presses (50/35) At Home 3 Rounds 50 Jump Squats 25 Leg and Hip Raises 10 Single Arm Devil Presses C. Accessory (Extra Credit) 3 Sets 10 (each arm) Tall Kneeling Filly Press @ 2111 15 DB Hammer Curls /arm 20 Banded Upright Rows
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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. Our Thursday noon PARKWOD / WORKOUT will be out door at the box!!!!
A. Metcon (No Measure) 1 mile run or 8:00 on a machine Then... 2 Rounds 50 Jumping Jacks 4 x 10m Farmers Carry 30 sec Lumberjack Hold (25 plate/15 plate) (Right Side) 30 sec Lumberjack Hold (25 plate/15 plate) (Left Side) 20 DB Sit Ups 10 KB Leg Lift Overs 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. Bench Press
5 x 10 @ 60%) B. Function Bodybuilding 3 Rounds A1) 10-12 Feet Elevated Dumbbell Push-Ups @20X1 A2) 8-10 (each arm) @20X2 Single Arm DB Tripod Row At Home 3 Rounds A1) 10-12 Feet Elevated Push-Ups @20X1 A2) 8-10 (each arm) @20X2 Single Arm DB or odd object Tripod Row C. Metcon (Reps) *Partner WOD 8 min EMOM (4 Rounds) Odd: One partner Max Cal on Rower Even: One partner Max Sit Ups (Rx+ GHDs) (3 Min Rest) 8 min EMOM (4 Rounds) Odd: One partner Max Cal on Bike Even: One partner Max Pull Ups (3 Min Rest) 8 min EMOM (4 Rounds) Odd: One partner Max Bear Crawls Even: One partner Max Dips  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)  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) |
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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