Program For Week of Oct 28 - Nov 3

WEEKLY ANNOUNCEMENTS: 

We will continue the Open through Nov 11th: 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!

November Challenge: Get ready for ROWVEMBER!! As a gym we will have a goal to row 1,000,000 meters during the month of November! As individuals let’s each shoot to complete AT LEAST 15,000 meters throughout the month. If you are an avid rower feel free to go above and beyond to help us reach our goal! 

Nov 1: Halloween Costume
Nov 8: 80’s Day!: Katie and Nerissa faceoff at 5 pm
Nov 22: Let’s have a rowing party: We will bust out the rowers, watch a TV show or movie while rowing, we can order pizza and BYOB! We can take turns on the rowers as needed! 6:30-8:30 pm. 

20.1

20.1

Monday
Caffeinated CrossFit Gym, Smyrna, GA

5 Sets of 3 Box Squats
* Set height to just below parallel.
* 1s full stop at bottom.
Rest as needed (1-2 minutes) between sets.

Metcon
4 Sets, resting 1:00 between:
100m Sandbag Run (60/40)
200m Run
50' DB Walking Lunge* (50's/35's)
2 Rope Climbs
* DB Walking Lunge - One DB in the front rack, other overhead. Athlete's choice on which, and free to change.
20 Min Time Cap

INTENT: Box Squats: pause 1s on box, work on driving up from box. Metcon: scale to keep rounds under 4 mins per round, rest 1 min between rounds, try to keep consistent times b/w rounds. 

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Power Clean and Push Jerk
5x2 climbing

Metcon:
AMRAP 15:
12/9 Calorie Assault Bike
9 Hang Power Cleans (155/105)
6 HSPU

INTENT: Power clean and push jerk doubles, climb to a heavy set of two, metcon: shoot for 5 rounds or more, moderate weight on cleans

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength

Superset
Strict Pull-Ups
5x5 (add weight as needed)
Max Set of Ring Rows
Rest 2 mins b/w sets (15 Mins Total)

"Air Conditioning"
On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (70's/50's)
20 Wallballs (20/14)
20/15 Calorie Row

INTENT: Work on strict pulling strength vertical and horizontal, do 5 strict pull-ups then one set of as many ring rows (no kipping lol) as possible, rest and repeat. Metcon: interval rounds, once you finish the work you will rest the rest of the 5 mins.

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength 
Take 15-20 to work on: Turkish Get Up
3 Reps Per Side 
Rest 90s between sets 

Metcon
30-20-10:
Alt Dumbbell Power Snatches (70/50)
Lateral Burpees Over Dumbbell

15 Min Cap

INTENT: Unless you are an OG crossfitter, today you will be learning a new movement. The Turkish Get Up is an amazing full-body movement to help build core and shoulder strength. Stay light and learn/practice the proper form and technique. For metcon: Challenge yourself on DB weight but also be able to keep moving. Alt snatches, keep moving on burpees, shoot to finish under 15 mins.

Friday
Caffeinated CrossFit Gym, Smyrna, GA

CrossFit Open 20.4
Workout TBD: Will be released Thursday night
Friday Night Lights: Halloween! Wear your favorite costume!

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

"BFF"
AMRAP 20:
100 Double Unders
50 Air Squats
40 Calorie Row
30 Slam Balls
20 Toes to Bar
10 Pull-Ups

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