Program For Week of Nov 11 - Nov 17

WEEKLY ANNOUNCEMENTS: 

Congrats to our November member of the month, Samantha Ross, from the noon crew! Be on the lookout for her poster and workout later in the month!

November Challenge: It’s ROWVEMBER!! As a gym we will have a goal to row 1,000,000 meters during the month of November! As individuals lets 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 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. 

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Monday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Spend 15 mins working on hang power clean + push jerk technique and strength

“DT + Row”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
500 M Row
25 Min Time Cap

INTENT: In honor of Veterans day we will do a hero wod “DT” plus rowing added in. For strength work on hang clean and jerk technique, you could work on cycling in preparation for the metcon, and you could also work on climbing to a heavy weight with good form, for metcon try to keep each round of DT under 2 mins, if you can’t do the jerks up broken you weight is too heavy, keep row under 2:30 mins if over this scale the distance to 400 m. Try to keep each round under 4 to 4:30 mins. 

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Front Squats
5x2 climbing

Metcon
My Fitness Pals"
3 Rounds:
50 Double-Unders
10 Burpee Box Jump Overs (24/20)

Directly into…
3 Rounds:
21 DB Back Lunges (50s/35s)
15 DB Front Squats (50s/35s)
18 Min Cap

INTENT: Front squats, climb to a heavy set of 2, for metcon: finish the first part under 9-10 mins, shoot to finish under 18 mins, should be able to do lunges and front squats unbroken with a short break in between movements. 

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength 
Bench Press
5x3 climbing (3 sec tempo down)

Metcon

21-15-9 reps for time of:
Push Ups
Cal Bike
Rest 2 Mins
15-12-9 reps for time of:
Ring Dips
Cal Bike
Rest 2 Mins
12-10-8 reps for time of:
C2B Pull-ups
Cal Bike
16 Min Cap

INTENT: I controlled eccentric (down) tempo will help keep tendons healthy, weight is climbing but you must be able to control down for 3 seconds. For metcon: we want each couplet to be a sprint since you have rest in between each one. Shoot to finish each couplet in 3-4 mins. Let’s have high standards for the push-ups, all the way down, all the way up. 

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength 
Superset 5 Sets
7 Hip Thrusts
10/10 Alt Bicep Curls

Metcon
18 Min For Quality
50 M 1 Arm Farmers Carry (each side)
20 Russian Twists
10 Hip Extensions
5/5 Cossack Squats

INTENT: Focus on accessory work and unilateral movement to keep the body balanced and healthy. Strength balance can help to prevent injury, meaning we want the right side and left side to be equal in strength. 

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
1 Power Snatch + 1 Squat Snatch
5 Sets Climbing

Metcon

3 Rounds:
9 Power Snatches (135/95)
18/15 Calorie Row
9 Toes to Bar
18/15 Calorie Row
18 Min Cap

INTENT: Work on power and squat snatch form and technique, spend a few mins working on toes to bar technique, for metcon: snatch weight should be moderate, fast singles, shoot to finish under 16 mins. 

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

For Time:
1000 Meter Row
50/35 Cal Bike
40 Push Ups
30 Box Jumps (24/20)
40 Sit-Ups
50/35 Cal Bike
1000 Meter Row

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