 8am Intro
9am Advanced A. Metcon (Time) 30 Rounds (30 min Cap) 1 Squat Snatch (155/105) 4 Toes to Bar 8 Alternating Box Step Ups (24/20) B. Accessory *Partner WOD 8min AMRAP P1 - Max Banded Sit Ups w/ P2 anchoring feet. P2 - Max Banded Sit Ups w/ P1 anchoring feet. *Tandem Max Plank or Hollow Hold 10am Community WOD A. Metcon (Time) *Partner WOD 12 Rounds P1- 10 Deadlifts (185/125) 20 Wall Balls (20/14) P2 *Max Cal Row B. Metcon (Reps) *Partner WOD 20 min AMRAP P1 - 250m Row P2 - Max MB SU (20/14)
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 A. Metcon (Time)
3 Rounds 10 Strict HSPU 10 Hang Power Cleans (135/95) 50 Double Unders (1 min REST) 3 Rounds 10 Kipping HSPU 10 S2OH (135/95) 50 Double Unders B. Power Clean 12 mins to build to a heavy 1 C. Accessory 3 Rounds 8 Straight arm band pull downs (stay hollow) 5 - 3 Poistion DL 15 GHD SU w/ 5 sec ecc 3 Rounds 5 Roll Outs 15 Back Extensions  A. Metcon (No Measure)
(In 15 mins) 15-12-10-10-10 Alt DB Press w/ Iso Metric Hold BB Upright Row 4 x 12 DB Flies Banded External Rotation B. Metcon (Rounds and Reps) 12 min AMRAP 30 Single Leg Tuck Ups w/Plate btw the legs (2.5/5) 20 Ab Mat SU Overhead (20/14) (Rx+ GHD SU) 10 Leg & Hip Raises w/ 3 sec eccentric 50' Bear Crawl C. 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 (Time)
*Partner WOD (Relay Style) 10 Rounds 6 Snatches (135/95) 8 Broad Jumps 10/8 Cal Row *11 min soft cap (15 min hard cap) B. Metcon (Time) *Partner WOD 3 Rounds 200m Run (together) 40 DB Snatches (50/35) 30 Pull Ups 40 Single Arm Thrusters 20 Chest to Bar Pull Ups 40 Single Arm OH Lunges 10 Bar Muscle Ups SCALED 3 Rounds 200m Run (together) 40 DB Snatches (50/35) 30 Wall Balls (25/20) 40 Single Arm Thrusters 20 Wall Balls (25/20) 40 Single Arm OH Lunges 10 Wall Balls (25/20) *15 min Soft Cap (20 min Hard Cap) C. Core 3 Rounds 8 Reverse Sit Ups with 3 sec eccentric 10 Banded Row w/ trunk rotation (2 sec hold) (each side) 12 reps each part of the crunch complex  A. Metcon (Rounds and Reps)
20 Minutes AMRAP 200m Run 10 Burpee Box Jump Over (24"/20") -Rest 0:30 seconds b/t rounds- B. Bench Press 5, 5, 3, 3, 3, 1, 1, 1, 1 *Building each set. **Start at 60% SCALED: Go off of feel *If you don't want to bench* Isometric Alt DB Presses 15, 12, 10, 10, 10 (each side) Barbell Upright Rows 15, 12, 10, 10, 10 C. Accessory 3 Rounds 12 Alt DB Hammer Curls w/ an isometric hold 12 Banded Tri Ext @X031  A. Metcon (Time)
(15 min Cap) 21-15-9 Front Squats (135/95) (1/ 15-12-9, 2/Scale wt, 3/ Goblet Squats) 12-9-6 Burpee Pull-Ups (1/ 9-6-3, 2/ Burpees then banded pull ups, 3/ Burpees then ring rows ) - Into - 72 Alternating Dumbbell Snatch (50/35) (1/ 50, 2/ Scale wt) B. Back Squat 5x5 @ 32X1 (Add weight each set) * Rest 90 seconds between * Build in weight each set, but stick to the tempo! Here the eccentric (lowering) is 3 seconds, isometric (pause) is 2 seconds, concentric (rising) is "X" (as fast as possible) and the pause between reps is 1 second. Start around 50% of 1RM C. Accessory 3 Rounds - 24 Reverse Lunges (12 L/12R) (Farmers hold) - 5 - 3 Position DL (Knee, below knee, Ground) @40% of 1RM 3 Rounds - 12 MB Squat Jumps - 20 BB Good mornings (75/55) *On all lifts challenge yourself D. Accessory After Class - 1 mile run  8am Intro
9am Advanced A. Metcon (Weight) Snatch Balance 5 Rounds (1:00) 3,2,2,1,1,1 (work to heavy single) Power Snatch + Snatch 5 Rounds (1:00) (Medium weight for all 5 sets) Metcon (Time) *Partner WOD (0:00 - 9:00) 2000m Row (9:00 -12:00) REST (12:00 - Time) 40 Power Cleans (135/95) (Rx+ 185/125) 30 Box Jump Overs (30/24) 200m Run 40 Power Cleans (155/105) (Rx+225/155) (split) 30 Box Jump Overs (30/24) 400m Run 40 Power Cleans (185/125) (Rx+245/165) (split) 30 Box Jump Overs (30/24) 800m Run 2000m Row 10am Community WOD A. Metcon (Time) 5 Rounds P1 - 10 Front Squats (95/65), 10 Strict Press, 10 Thrusters P2 - Shuttle Sprints P2 - 10 Front Squats (95/65), 10 Strict Press, 10 Thrusters P1 - Shuttle Sprints Then... 5 Rounds (40/30) Cal Row 30 MB GHD SU (14/10) Accessory Coach's call |
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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