Program For Week of Oct 7 - Oct 13

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 11: Twin day: Find a friend and dress alike!
Oct 18: Pajama day
Oct 25: Halloween/dress up day
Nov 1: TBD
Nov 8: TBD


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Monday
Caffeinated CrossFit Gym, Smyrna, GA
Strength

On the 1:30 x 6: Climbing
1 Pausing Back Squat (hold 2 secs at bottom)
1 Back Squat

Metcon
For Time:
25' Double Dumbbell Walking Lunge (50's/35's)
3-6-9-12-15-18-21: C2B Pull-Ups

15 Min Time Cap

INTENT: Back Squats: first rep, hold for 2 secs. Metcon: Hold DBs by your side. Try to finish under 15 mins. 

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Strict Press
5x2 climbing

Metcon
5 Rounds:
40 Double Unders
200 Meter Run
12 Strict Handstand Push-ups
18 Min Cap

INTENT: Work on strict upper body pushing strength. For metcon try to keep rounds under 3-4 mins. Modify HSPUs accordingly.

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength Complex
5 Sets Climbing
1 Hang Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

Metcon: 

"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest

INTENT: Snatch complex for technique and strength. Max reps each min.

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength Compex
5 Sets Climbing
1 Hang Power Clean
1 Power Clean

Metcon
3 x AMRAP 4, resting 2:00 between:
10 Burpee Box Jump Overs (24"/20")
20 Power Cleans
25/18 Calorie Row

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

INTENT: Cleans:try to go unbroken in sets of 2, Metcon: sprint for 4 mins, get as far or as many reps as possible in 4 mins, rest to mins, weights decrease each round. Move as fast as you can for 4 mins

Friday
Caffeinated CrossFit Gym, Smyrna, GA

CrossFit Open 20.1
10 Rounds for Time
8 Ground-to-Overheads (95/65 lb) Scaled (65/45)
10 Bar Facing Burpees

Time Cap: 15 minutes

Workout TBD: Will be released Thursday night
Friday Night Lights: Twin Day

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. Find a friend and dress alike! 

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

25 Min AMRAP:
28 Burpees
28 Pull-Ups
28 Kettlebell Swings (24/16 kg)
28 AbMat Sit-Ups
28 Air Squats
28 Push-Ups
28 Alternating Jumping Lunges
28 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