Programming For Week of June 3-June 9

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!

Part of the 9 am Murph crew!

Part of the 9 am Murph crew!

Monday
Caffeinated CrossFit Gym, Smyrna, GA

Push Jerk
3 Sets of 2:
Pausing Push Jerk
*1s Pause in Dip, and Catch
Then...
3 Sets of 1 Push Jerk climbing

"Bel Air"
AMRAP 15:
40 Double-Unders
20 Dumbbell Push Jerks (50/35)
40 Double-Unders
20/15 Calorie Row

INTENT: In the sets of two push jerks, practice the dip/power position of the jerk. Also practice having a solid catching position. When you drop and catch the weight your elbows should be fully locked out already. Then take 3 sets of 1 to climb higher. Metcon: Light weight and cardio. This is a great chance to work on your double unders, if learning DU scale to 20 DU instead of 40 and try to keep moving!

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Overhead Squat
5 Sets of 2 Tempo Overhead Squat
*5s to find bottom position, 2s pause in bottom.

Op B: Front Squats
5x2, use same tempo as OH Squats

Metcon
"Fancy Pants"
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
(95/65) (Op B: DB Snatches/DB Thrusters)

INTENT: The tempo in the overhead squats is to help in learning control on this movement. Overhead squats require not only great mobility but also stability. Work on stability and control. For metcon choose a light weight for you, break up the larger sets but take small breaks and keep moving. Shoot to complete in under 18 mins. Try to keep in around 7 mins for rounds of 21, 5 mins for rounds of 15, and 4 mins for rounds of 9

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength

Super Set: 5 Rds
Bench Press
3 Reps (climbing)
DB Bent Over Rows
5/5 (Heaviest weight you can do for 5 reps)

3 Rounds For Quality:
200 M Farmers Carry (53/35)
20 Russian Twists (use light weight if possible, 20/20)
7/7 1 Arm DB High Pulls (athlete chooses weight)

INTENT: Super set bench press and bent over rows. climb on bench. choose heavy weight for rows. For Quality: carries are incredible for your core and grip strength! 1 Arm High Pulls are great to counteract lots of pulling work (like pull ups) and russian twists are great for your core and making sure we get some movements in a rotational plane of motion!

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength:
Squat Cleans
15 Mins to work up to a heavy set of 2 squat cleans

Metcon:
3 Rounds
6 Squat Cleans
12 C2B Pull-Ups
18 Bar Facing Burpees
R1: 70%
R2: 80%
R3: 90%
18 Min Cap

INTENT: For squat cleans in strength, drop the bar and reset between reps. For metcon, use percentages based off of your 2 rep max set for the day. Pull-ups break into small sets, keep moving on the burpees. Try to keep it 5-6 mins a round of less.

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength:
Deadlift
5x5 climbing

Metcon:
"Jelly Belly"
50 AbMat SU, 25/22 Cal Assault Bike, 10 Deadlifts
40 AbMat SU, 20/17 Cal Assault Bike, 8 Deadlifts
30 AbMat SU, 15/12 Cal Assault Bike, 6 Deadlifts
20 AbMat SU, 10/7 Cal Assault Bike, 4 Deadlifts
10 AbMat SU, 5/5 Calorie Assault Bike, 2 Deadlifts
Rx Barbell – 275/185 (Or 60% of your 1 RM )
20 Min Time Cap

INTENT: Take the strength portion to work with your coach on perfecting your deadlift technique. Work up to a moderately heavy weight and keep perfect form for unbroken sets of 5. Use a moderately heavy weight for the metcon. Keep moving on the sit-ups, find a steady pace of RPMs on the bike! Keep good form on the deadlifts! Break up in small sets but take small breaks.

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

AMRAP (with a Partner) in 30 minutes
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run
Split 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