Programming For Week of May 27-June 2nd

WEEKLY ANNOUNCEMENTS:

-The May Push Up Challenge is still happening until May 31st! Still time to win that T-shirt! Keep working!
-We will do our May member of the month workout “Lahanas” Wednesday, May 29th! Nick will be working out at 6 am so make your plans to join him then or another class throughout the day!
-Our June Challenge will be a hydration challenge! Your goal is to drink half your body weight in ounces of water per day. Take your body weight in pounds, divide by two and that is your number! We will create a spreadsheet to track. 1 point for each day you met your goal. Shoot for 30 total points!

Memorial Day 2019

Memorial Day 2019

Monday
Caffeinated CrossFit Gym, Smyrna, GA

CLOSED
HAPPY MEMORIAL DAY!!
Thank you to all the brave men and women who serve and have served our country! We truly appreciate all that you do! We hope everyone has a great, relaxing, safe and fun day with friends and family! Be ready to get after it tomorrow!

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength:
Power Snatch
6 Sets of 1 Hang Power Snatch + 1 Power Snatch

Option B:
Strict Press
12 minutes to build to heavy 2 rep max of the day

20 Min AMRAP
10 D Ball Over The Shoulder (100/70)
20 1-Arm DB Overhead Lunges (50/35)
400M Run

INTENT: Power snatch complex. Hang position allows you to work on creating that power from the hips. Focus on not pulling early with the arms. Shoot for at least 4-5 rounds on metcon. Should be able to keep moving on D balls. Should be able to do lunges unbroken. Switch arms half way through. Scale run so that it takes no more than 2:30 mins.

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Deadlifts
5x3 (climbing to heavy set of 3 for the day)

"Lahanas"
4 Rounds:
3 Min AMRAP  (Must get at least 52 Reps/2 rounds or face penalty during break):
12 Deadlifts (185/135)
12 Wallballs (20/14)
2 Rope Climbs (4 Rope pulls=2 rope climbs)
2 Min Rest
**Penalty during rest – Toes to bar for every rep short of 52


INTENT: Congrats to our May member of the month, Nick Lahanas! Nick has been a great addition to our 6 am class! Nick is a great leader and role model in our Caffeinated community! Nick works hard on any mobility issues and goes the extra mile to make sure he is getting everything out of his training that he can! Deadlifts: Build to heavy set of 3. Go as high as you can with perfect form! AMRAP is some of Nick’s favorite along with a toes to bar penalty (which may not be his favorite haha). Shoot to get 3 rounds or face penalty during rest. We can adjust accordingly and fairly for each person!

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

For Quality:
4 Giant Sets:
7 Bench Presses (70%)
14 1 Arm DB Bent Over Rows (7/7)
21 Hip Extensions
Rest 1:30 Min between sets
20-25 Mins total

Metcon:
Midline
On the 1:30 x 7:
10/7 Calorie Assault Bike
10 GHD Sit-Ups (Op B: MB Sit Ups)

INTENT: Lighter day to focus on accessory work. Spend 5-10 mins warming up to 70% of your 1 RM bench press. For bent over rows choose the heaviest dumbbell you can for 7 per arm, control hip extensions and focus on squeezing but at the top. Midline: It’s a sprint! Sprint fast on those cals and knock out the sit ups! Rest with remaining time, start new round every 90 secs. Try to get at least 30 s of rest of more.

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength:
EMOM 5: Pausing Front Squats
5 Sets of 2
3s pause in the bottom of each rep.

Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean

"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans (135/95) Op B (115/85)
15 Lateral Barbell Burpees
15 Min Time Cap

INTENT: Use the pausing front squats to warm up the bottom position in the hang squat clean. Focus on keeping elbows high, keeping glutes engaged, breathing, and keeping core engaged. Work up to moderate weight and keep that weight for 5 sets of 2. HS Clean EMOM: now is the time to work up to a heavy set of 1 but also focus on form and technique. For metcon, the weight should be light for you. You should be able to keep moving without longs breaks. Should be able to do at least 7 unbroken at a time. Try to keep rounds under 4-5 minutes per round.

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

Metcon:

400 M Medball Carry (20/14)
40 Push Press (95/65)
40 Front Squats (95/65)
40 MB Sit Ups (20/14)

300 M Medball Carry (20/14)
30 Push Press (95/65)
30 Front Squats (95/65)
30 MB Sit Ups (20/14)

200 M Medball Carry (20/14)
20 Push Press (95/65)
20 Front Squats (95/65)
20 MB Sit Ups (20/14)

100 M Medball Carry (20/14)
10 Push Press (95/65)
10 Front Squats (95/65)
10 MB Sit Ups (20/14)

*Sub dumbbell for barbell as needed

*Push Press, Front Squats: one person working at a time. Break up reps as needed
MD SIt-Ups: Toss ball back and forth to one another
Run: both partners run. Alternate who carries ball as needed.

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