Program For Week of June 17- June 23

WEEKLY ANNOUNCEMENTS:

- Our June Challenge will be a hydration challenge! Here’s the challenge: Drink at least HALF of your body weight in ounces of water per day! Add 20 ounces for every hour you workout! Get 1 point for every day you hit your goal! Try to have 30 points by June 30th!

- June Referral Contest: Win a pair of CrossFit training shoes of your choice (NO BULL, Reebok, Nike, etc) up to a $125 value. The contest is simple. You get one point for every person that you refer to Caffeinated CrossFit that signs up for a membership or our Elements program. The member with the most referrals at the end of the month wins a pair of training shoes of your choice! If there is a tie between multiple Caffeinated members the tiebreaker will be a random drawing.

- Caffeinated Family Referral Program: Along with our referral contest for June, we are rolling out a permanent referral program. We LOVE our Caffeinated family so much and we are excited to spend some time and energy on growing it in 2019! Many of our current members came through referrals and we believe it is a powerful way to build our already awesome community! We have THE BEST members and want to continue to grow and excel in all we do at Caffeinated! What better way to grow and continue adding quality members than by adding your friends, family, co-workers, etc to the Caffeinated squad! We are super thankful for your referrals and because of that we are rolling out a permanent referral program! Refer any new member to Caffeinated and receive one free month of membership after the new member has been with us for three months. A new member is considered anyone who has not been a member in the past. This program will also start in June so any referrals from the June Contest will also go towards the referral program!

- Be on the lookout for a NEW fun T-shirt design! We will be taking pre-orders for these! Details to come!

-Summertime Sweat: Please help us out during the extra sweaty summer months by mopping up your sweat and chalk marks on the floors after your workout. Just grab the blue mop and blue spray bottle, give a quick spray and a quick mop.

Snatches!

Snatches!

Monday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Sumo Deadlifts
5x3

Metcon
EMOM 20 45s on/15s off
Min 1: Double Unders
Min 2: Russian KB Swings (70/53)
Min 3: GHD Sit-Ups (Op B: MB Sit Ups)
Min 4: 100 M Run
Min 5: Rest
Score is lowest round for each movement

INTENT: Yes, we usually do the traditional deadlift but we are changing it up this week.To maximize overall strength and development, we want to use different variations of the deadlift. The deadlift is a hinge movement and we want to learn how to hinge properly. The sumo DL can be great if you are someone who struggles with hinging. Since we don’t do these often you max weight we most likely be lower but after a few warm-up sets we can still try to climb to a heavy set a 2 as your form allows. EMOM: As many reps are you can get in 45s. At 45s switch to next movement to get ready for the next min. One minute of rest to recover. Try to keep same pace throughout all rounds.

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Push Press
3x3
Split Jerk
3x2

Metcon
"Chest Hair"
For Time:
21 Thrusters (135/95)
400 Meter Run
21 Bar Muscle-Ups
400 Meter Run
21 Thrusters (135/95)
Op B (95/65)
(18 Min Time Cap)

INTENT: Overhead pressing: Work on using power from the hips to drive the weight upward. If lacking shoulder mobility use dumbbells and stay with push press. Split jerks: work on dropping low under the weight. Metcon: Try to complete each set of thrusters in under 3 mins, the run in 2-2:30 mins, MU or PU in 3-4 mins. Scale weight and reps accordingly. Choose a weight that you can do at least sets of 7 thrusters unbroken. Check your ego at the door and scale accordingly.

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength:
5 sets climbing
1 Hang Power Clean + 1 Power Clean

Metcon
"Rush Hour"
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Cleans (135/95)

INTENT: Power Cleans: working one from the hang and one from the ground. Use the one from the hang to focus on opening the hips and driving power with the hips. Try not to pull early with the arms. Work form and technique while climbing as you are able to. Metcon: It is an interval workout essentially. Scale accordingly so that you can sprint each round. Try to have at least 1-2 mins of rest between rounds.

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Front or back rack barbell lunges
5x4 per leg

15 Mins For Quality
7 DB Bent Over Rows (7/7) (control downward decent)
7 Bulgarian Split Squats (7/7)
7 Strict Toes To Bar
25 M 1 Arm Farmers Carry (each)

INTENT: Lunges: if you have the front rack mobility go ahead and do front rack. If you are lacking the mobility to keep elbows high, do back rack. Focusing on unilateral lower body strength for strength balance. For Quality: The purpose of the for quality is to prevent injury. If you have any muscular imbalances or pain (knee,back, shoulder) this is a great day to come. Our movement should always be for quality to these workouts we will specifically work on controlling each rep, choosing an appropriate weight and working on unilateral strength. Sometimes the things you want to do the least are the things you need to do the most.

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength:
10-8-6-4-2: Barbell Bench Press (climbing)
After each set:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)
(Take 16-18 Mins)

Metcon:
“The Good Life"
4 Rounds:
500 Meter Row
12 Burpees
18 Box Jumps (24″/20″)
(18 Min Time Cap)

INTENT: Bench Press combined with lateral step up (lateral movement is great for injury prevention) and waiters squats which will involve a lot of core strength since you are holding the weight on only one side of the body.

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

25 Min AMRAP (with a partner)
20 Ball Slams
20 V-Ups
20 Walking Lunges
200 M Run (run together)
One partner works while the other rests. Break up the work between partners 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

WODMary Hollis