Program For Week of October 21 - October 27

WEEKLY ANNOUNCEMENTS: 

The CrossFit Open is moving to October which means we will have two Opens in 2019! Since we did Friday Night Lights/team in Feb/March, we are going to change it up a bit. The Open will start on Oct 10th. We will do the workout on Fridays in class, if you are signed up for the Open through CrossFit you are responsible for finding someone to judge you. 

With that said our October Monthly Challenge will be CrossFit Open participation. The goal is to do ALL 5 CrossFit Open workouts. You have Friday-Monday of each week to get them done. If you miss Friday you can make up during Open Gym on Saturday mornings at 9 am or Sundays at 1 pm. We will do a different spirited them each week!

Oct 25: Wear PINK For Breast Cancer Awareness Month!
Nov 1: Halloween Costume
Nov 8: 80’s Day! :Katie and Nerissa faceoff at 5 pm

Go Mom!

Go Mom!

Monday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Bench Press
8 Min EMOM x 2 reps
2 Sets @ 70%
2 Sets @ 75%
2 Sets @ 80%
2 Sets @ 85%

Metcon
4 Rounds:
10 D-Ball Over the Shoulder (100/70)
15 Push Ups
20/15 Cal Bike
18 Min cap

INTENT: Bench Press: EMOM working on percentages, Metcon: Try to keep it under 4 mins per round.

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength

”Yoshi”
800 M Run Buy-In
50 Box Jumps
10 Burpees
40 Air Squats
10 Deadlifts (135/95)
30 Squat Snatch (135/95)
10 Wall Balls (20/14)
20 Bar MU
10 Burpees
800 M Run Buy-Out
30 Min Time Cap

INTENT: Michael Yoshida’s member of the month workout! Yes, it is long and intense! SHOW UP ANYWAYS!! We will scale accordingly for each person as needed! Either way it is about showing up, getting out of your comfort zone, supporting each other and pushing hard! 

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
4 Giant Sets:
7/7 1 Leg KB/DB RDLs
7/7 1 Arm DB Bent Over Rows 
21 Band Pull-Aparts
Rest 1 Minutes Between.

Metcon
18 Min AMRAP
500m Row
15 GHD Sit-Ups
21 Russian KB Swings (70/53)

INTENT: Take about 15 mins on strength. Work on unilateral strength. For AMRAP try to keep rounds at about 3 mins. Shoot for at least 5-6 rounds.

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength Complex: 5 Sets
2 Hang Power Cleans + 1 Split Jerk

Metcon
5 Rounds for time of:
50 double-unders
15 Push Press, (95/65)
10 Hang Power Cleans (95/65)

20 Min Cap

INTENT: Complex of HP Cleans + Split Jerks, work on technique and strength. For metcon choose a light weight for you, Shoot to finish under 20 mins.

Friday
Caffeinated CrossFit Gym, Smyrna, GA

CrossFit Open 20.3

Workout TBD: Will be released Thursday night

Friday Night Lights: Wear PINK for Breast Cancer Awareness Month

INTENT: They are moving the CrossFit Open to Oct which means there are two Opens in 2019. Let’s have some fun each Friday for five weeks while getting in a great workout and accomplishing things you didn’t know you were capable of. Wear your favorite costume!

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

For time:
75 Double-unders
75 Back Squats, 45/35
75 Abmat Sit-ups
75 Double-unders
75 Burpees
75 Push Press, 45/35
75 Double-unders

Sunday
Caffeinated CrossFit Gym, Smyrna, GA

OPEN GYM: Come in and work on your choice of workout/skill/lifting work. The coach can help provide suggestions

WODMary Hollis