 A. Metcon (Rounds and Reps)
30 Min AMRAP *Partner WOD (Relay Style) 5 Power Cleans @ 70% of Heaviest Clean 10 Toes to Bar Sprint to wall and back SCALED 5 Hang Power Cleans 10 Knee to Elbows Sprint to wall and back SCALED (New Person) 10 KB SDLHP 10 Incline Reverse SU Sprint to wall and back FITNESS 10 DB Hang Power Cleans 5 Tuck Ups + 10 Hollow Rocks 8/6 Cal Bike C. Metcon (Time) Max Effort 1-Mile Run Cool Down Run
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 A. Warm Up (Before Class)
400m Row 2 Rounds Banded Scarecrow x 30-60 seconds per position Wall Slides x 5 @ 3131 Scapular Push-Ups x 10-15 reps B. Bench Press 5 x 3@ 21X1 (every 2 mins) @80% Take 5-10 minutes to build to 80% of your 1-RM, and perform all 5 sets at 80% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible. SCALED Build to a 3RM @ 21X1 FITNESS 10 Min AMRAP 5 Man Maker Push Ups (each side) 10 DB Push Presses 150m Row C. Metcon (Time) (20 min Cap) 21-18-15-12-9 Burpees Over BB (scaled-12 Burpees each round) Deadlift (185/125) (Rx+ 225/155) (scaled-135/95) D. Metcon (Time) 5 Min AMRAP Up to 5 Strict HSPU (scaled-1-kipping hspu with slow eccentric, 2-Piked Strict HSPU, 3- Push Up) Up to 5 Strict Pull Ups (scaled-1-kipping pull up with slow eccentric, 2-Assisted pull up, 3- Ring Rows) *Once you fatigue on a movement transition to the other. **Feel free to use bands as needed on strict pull ups.  "The Squatting Creed"
Written By Cat Blatner I will squat deep, I will squat low, Onto my toes, I will not go. My back is flat, That’s always true, With a belly tight, Yours could be too! I train my squat, I train it right, For a better squat, I will always fight. Mobile hips, And ankles too, Without these things, Your squat won’t do. My hamstrings pop, My booty shows, The more I squat, My jean size grows. I squat to jump, I squat to lift, Some might say, My squat’s a gift! A. Back Squat (Building to a heavy 3RM) 3 Reps @ 70%, 1 Rep @ 75% 3 Reps @ 75%, 1 Rep @ 80% 3 Reps @ 80%, 1 Rep @ 85% Following our single at 85%, let's make a judgement call from here. At this point, we have touched a good range of weights, and we may be drawing close to our attempt. If we would like to climb a bit higher, we can absolutely do so for another single. Give ourselves 2-3:00 rest, and let's make our attempt. SCALED - Build to a 3RM FITNESS - 12 min AMRAP 50 Mountain CLimbers 20 Kettlebell Deadlifts (53/35) 10 Goblet Squats (53/35) 10/7 Calorie Assault Bike B. Metcon (Time) 3 Rounds 75 Double Unders (150 Singles) 50 Air Squats 400m Sprint C. Metcon (No Measure) 3 Rounds (:30 work / :15 transition) GHD SU BB Good Mornings (75/55) Incline Reverse SU Heavy Russian KBS  8am OLY and Intro
9am Advanced A. Warm-up BEFORE CLASS IF POSSIBLE Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed B. Metcon (No Measure) On the 2:00 x 5 Rounds: 1 Rope Climb (15') 30 Double-Unders 2 Squat Clean and Jerks Set #1 - 60% Set #2 - 65% Sets #3+4+5 - Build to a heavy set of 2 for the day. C. Metcon (Time) Teams of 3, with a 30:00 Time Cap: For Time: 800m Med Ball Run 75 Box Jump Overs 50 Power Clean and Jerks 15 Rope Climbs (15') 50 Power Clean and Jerks 75 Box Jump Overs 800m Med Ball Run Wreckbag - 30/25 Barbell - 155/105 Box - 24"/20" 10am Community WOD Metcon (Rounds and Reps) *Partner WOD A. In 15 minutes, complete the following: Both partners run 800 Meters immediately followed by as many rounds and reps as possible of: 12 Shuttle Sprints 24 Burpee Box Jumps (24/20) 36 American KBS Rest exactly 5 minutes, and when the running clock reaches 20:00 . . B. In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 30 Goblet Squats 20 Push Press (115/75) 10 Toes to Bar  A. Metcon (Rounds and Reps)
*3 Partner WOD 20 Min AMRAP P1 - 2 Rounds (5 Power Cleans, 15 Wall Balls) (1- Scale Wt, 2- 8 KB SDLHP + Lighter WB) P2 - Max Cal Row P3 - Rest Rx - 135/95, 20/14 Rx+ - 185/125, 25/20 Int - 115/80, 20/14 *Score Rounds (Rotations through AMRAP) Rep (Meters Rowed) B. Metcon (Rounds and Reps) *3 Partner WOD 15 Min AMRAP P1 - 200m Run P2 - Max GHD SU (1- Ab Mat SU) P3 - Max Banded Good Mornings  A. Metcon (Rounds and Reps)
8 Min AMRAP 30 sec handstand hold 20 Med Ball SU 10 Knee to Elbow B. Metcon (No Measure) 3 Rounds (:45 work / :15 transition) Archer Ring Row Single Leg Body Wt Hip Thrust Single Arm Cuban Press BB Roll Outs Chainsaw DB or KB Row KB Front Rack Shrimp Squats C. Mobility --- Upper Body --- Supinated Grip Dead Hang - 2 x :30 Puppy Pose - 1:00 Shoulder to Floor - 1:00/each Side Lying Windmill - 1:00/each T Spine Bridge stretch - 1:00 --- Lower Body --- Pigeon Pose - 2:00/each Butterfly - 1:30 Pike - 1:00 Straddle - 1:00 Kneeling Split - 1:00  A. Thruster
On the 2:00 x 6 Sets: 3 Thrusters (from the ground) Set #1 - 60% of 1RM Clean and Jerk Set #2 - 64% Set #3 - 68% Sets #4+5+6 - Build to a Heavy Set of 3. SCALED Build to heavy load FITNESS 12 Min AMRAP 6, 7, 8, 9... Knee to Elbows DB Hanh Cleans Leg & Hip Raises B. Metcon (Time) 25 Thrusters (95/65) 1) 75/55, 2) 15 thrusters, 3) DB Thrusters 400m Run 1) 300m run 2) 200m run 25 CTB Pull-Ups 1) 15 CTB PU, 2) Chin Over Bar, 3) 25 Jumping PU CTB 400m Run 1) 300m run 2) 200m run 25 Thrusters (95/65) 1) 75/55, 2) 15 thrusters, 3) DB Thrusters Rx+ - 115/75, 15 Bar Muscle Ups FITNESS 5 (3 DB Hang Power Cleans + 3 DB Push Press) 400m Run 35 K2E 400m Run 5 (3 DB Hang Power Cleans + 3 DB Push Press) C. Core 3 Rounds (:45 work / :15 transition) L-Sit Banded Good Mornings GHD SU Roll Outs Farmer's Carry |
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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