 A. Warm Up
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) @77% Take 5-10 minutes to build to 77% of your 1-RM, and perform all 5 sets at 77% 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 Use tempo and build to a heavy load FITNESS 10 Min AMRAP 5 Man Maker Push Ups (each side) 10 DB Push Presses 150m Row C. Metcon (Time) 3 Rounds 600 Meter Run 12 Burpees 21 Box Jumps (24″/20″) D. Metcon (Time) For Time, with a 5:00 Time Cap: 50 Strict Pull-Ups Every break, complete 5 Strict Ring Dips Modifying this effort to preserve the stimulus will be important. At the start of the workout, when we are fresh, we want to choose a difficulty that allows for at least 7 reps unbroken, if we were to try for them. We may start with a smaller set in the actual conduct of the workout, but that level of difficulty will keep us moving forward with reps half way through the workout. What we don't want, is to get stuck here, after coming close to, or failing reps. Using bands to meet that criteria, let's bracket in for that rough 7-rep range. On the ring dips, we also have a specific stimulus here - we want to be able to complete these five reps unbroken, when completely fresh. Inside the workout, it may be 3-2, or even fast singles, but the capability there will help us move forward and back to the pull-up bar. Modifying with a band, or dropping the reps to 4, 3, or even 2 is a good fit for us today. If we do not yet have the comfort on the rings to complete the reps, we can modify with straight bar dips, which can be built by stacking dumbbells on boxes
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 *All snatches can be substituted with cleans based on need.
A. Warm Up (Before Class) 400m Run / 500m Row/ 3 min Jump Rope 2 Rounds 6 Slow Scap Pull Ups 5 Walkouts (Inchworms) 4 Spiderman + Reach (each side) 3 Russian Baby Makers 2 Rounds :30s Cossack Squat - Video :30s Warrior Squat 5 Waiter Squats (each side) Into 2 Rounds: 1:00 Thoracic Opener (Barbell) - Video 1:00 (:30s each side) Dorsiflexion - Video (As a Class) Snatch Warmup Empty barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Presses (behind the neck) 5 Overhead Squats 2 Sets: 5 Muscle Snatches 4 Overhead Squats 3 Pausing Snatch Balances (2s pause in catch) Free to add light loading to the complex. B. Skill (From the 0:00-5:00) 2 Snatch-Grip Push Jerks 1 Pausing Overhead Squat (From the 5:00-10:00) Hang Snatch Pull Hang Snatch High Pull Pausing OHS Hang Squat Snatch Snatch Balance FITNESS 10 Min AMRAP 8/6 Cal Bike 15 Russian KBS 15 KB SDLHP 20 Hollow Rocks C. Hang Snatch 3 x 1 This is a Hang Squat Snatch (10:00-20:00) Building to a heavy for the day. Athletes can take this repetition from the high hang (pockets) or knee-level. This is purely to get a rough picture of where we are inside the movement, looking ahead towards our next cycle. FITNESS 8 Min AMRAP 12/9 Cal Row 18 Med Ball SU 24 Mountain Climbers D. Metcon (Rounds and Reps) 9 min AMRAP 10 Hang Squat Snatches (75/55) (Rx+95/65) 1) Scale wt, 2) Hang Power Snatch, 3) DB Power Snatch 30 DU 1)20 DU 2) 20 sec of DU work 3) 60 Singles FITNESS 9 min AMRAP 12 Single Arm DB Thrusters (35/25) 30 DU E. Back Squat 9 min EMOM 1 Pausing Back Squat (2 sec in the hole) 1 Back Squat Sets #1+2+3 - 60% Sets #4+5+6 - 66% Sets #7+8+9 - 72% SCALED Build to a heavy load 1 Pausing Back Squat (2 sec in the hole) 1 Back Squat FITNESS 9 min EMOM 10 DB Walking Lunges *Max SU F. Extra Credit 3 Rounds 25 GHD SU 25 Banded Goodmorning 25 Strict Hanging Knee Raises  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. Skill Every 3 minutes, for 18 minutes (two sets of each): Station 1 – 3 Minutes of Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs) Station 2 – 3 Minutes of Handstand Walk Practice (use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down) Station 3 – 3 Minutes of Ring Muscle-Up Skill Practice (pick a progression to work on the aspect of your muscle-up that needs the most work) C. Metcon (Time) Teams of 3, with a 25:00 Time Cap: 200/140 Calorie Row ... Directly into: 3 Rounds: 50 Wall Balls (25/20) 50 Box Jump Overs (24"/20") 50 Deadlifts Round 1 Barbell - 185/125 Round 2 Barbell - 225/155 Round 3 Barbell - 275/185 10am Community WOD A. Metcon (Time) *Partner WOD *Partner WOD 2 Rounds 200 DU / 300 Singles 100 Wall Balls (20/14) 50 DB Snatches 25 Burpee Over DB  A. Front Squat
8, 2 min rounds x 3 reps @ 31X1 *Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. B. Metcon (Time) *Partner WOD "Macho Men: Oooooh Yeeeeeaaaah" 60 Handstand Push Ups (1- Scale Volume, 2- Pike from Box, 3- Z Press) 60 Chest to Bar Pull Ups (1- Scale Volume, 2- Chin Over Bar, 3- Banded PU) 20 Rounds of "Macho Man" 3 Power Cleans + 3 Front Squats + 3 Jerks Barbell Int 115/75, Rx 155/105, Rx+ 185/135 Scaled - 1- Scale wt, 2- Hang Power Clean +FS + S2OH, 3- 5 Russian KBS + 5 Goblet Squats + 5 DB S2OH *Regardless of the rep scheme we start with, if we are still working on the handstand pushups by the 6 minute mark, let's move on, transitioning to the Chest to Bar Pull Ups. If by the 12 minute mark we are still on the rings, let's move on once again to the rounds of "Macho Man". FITNESS 80 Push Ups 100 Ring Rows 30 Rounds of 3 DB Clusters + 3 Box Jump Overs (24/20) C. Extra Credit 3 "Giant" Sets: 10 Horizontal Barbell Rows Max Ring Pushups 25 GHD Sit-Ups Rest 2:00 between sets.  A. Metcon (Calories)
"Counting Cals" *3 Partner WOD 3 Rounds P1 - 100 Mountain Climbers P2 - Max Cal Row P3 - Max Cal Bike B. Metcon (No Measure) 3 Rounds :45 work, :15 transition Banded Bar Bell Bent Over Row @31X1 Bar Bell Strict Press (115, 95, 75, 65 / 80, 65, 55, 45) Deficit Goblet Reverse Lunge (53/35) Eccentric Ring MU Scissor Kicks Staggered Grip Rope Pull Up @ 20X1 (Jump or Pull Up) Lateral Monster Walks 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. Skill
Class Clean Primer: 5 Sets: 1 Hang Clean High Pull 1 Low-Hang Power Clean 5 Rounds (Each round is 1:30) 1 Hang Power Clean 1 Power Clean B. Metcon (Time) 15 Power Cleans (155/105), 600m Run 10 Power Cleans (155/105), 400m Run 5 Power Cleans (155/105), 200m Run Rx+ - 15 PC (165/115), 10 PC (205/145), 5 PC (245/165) SCALE Power Cleans- 1) Lower weight 2) Hang Power Cleans 3) Russian KBS (45/30/15) Run- 1) 400m 2) 300m 3) 200m or 1) 400m 2) 200m 3) 100m FITNESS 30 DB Hang Cleans, 600m Run 20 DB Thrusters, 400m Run 10 DB Devil Presses, 200m Run C. Metcon (No Measure) 3 Rounds :30 work :15 Transition Inclined Reverse Sit Ups Unbroken Heavy Russian KBS Banded Pull Down hold while Flutter Kicking Unbroken Heavy Russian KBS  A. Bench Press
5 x 3 @ 75% @ 21X1 Every 2 minutes, for 10 minutes (5 sets) of: 3 Bench Press @ 21X1 *Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% 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 10RM FITNESS 15 min EMOM Minute 1 – 10-12 Tempo Push-Ups @ 1111 Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead) Minute 3 – 10 GHD Sit Ups @ 2110 Minute 4 – 20 Push-Ups @ 10X0 Minute 5 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead) (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry) B. Metcon (Reps) "Our Desire" *Partner WOD 8 min AMRAP *Max Partner Burpee Box Jump Overs (24/20) C. Metcon (Rounds and Reps) "Head Banger" *Partner WOD 12 min AMRAP 40 Partner Med Ball SU (Tosses) (20/14) P1 runs to the wall and back while P2 hold plank and then switch. |
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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