Program For Week of June 24-June 30

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.
- Congrats to our June member of the month, Kameron Marks! Get ready for “Kam” on Friday
-Caffeinated poker night! Friday July 26th from 8-11 pm. $10 buy-in tournament style. Talk to Coach Bob for more details
-Caffeinated LAKE DAY 2019!! Saturday August 10th, from 2-7pm at Lake Allatoona! We have an 18 person part boat with a slide! Cost is $28 per person. payment to Coach Mary will secure your spot on the boat!

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Monday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Back Squats
5x3 climbing (3 sec down tempo, up fast)

Metcon
"Escape from Wonderland"
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row
(18 Min Time Cap)

INTENT: Back squats: We want to be able to control our descent down. We will practice a 3 sec count on the downward portion on the back squat. Metcon: 3RFT: If you are learning double unders scale the reps but try to stick with the DU, practice, practice, practice. Air Squats, Maintain tall chest and full range of motion, don’t get sloppy on these, Cal row, maintain a steady pace. Pace the first two rounds and speed up on the 3rd round. Shoot for under 15 mins.

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
EMOM 16
Min 2: 8 Romanian Deadlifts (3 second down tempo)
Min 2: 8 BB Roll Outs
Min 3: 8/8 DB Bent Over Rows
Min 4: 8/8 Alt 1-Arm DB press

Metcon
15 Min AMRAP
18 KB Swings (53/35)
15 Burpees
12 Pull-Ups

INTENT: Strength EMOM: working hamstrings, core, lats, shoulders and some unilateral movement. Choose a moderate weight that you can finish all reps with good form in about 45s. Scale reps if not getting it done in 45s. Metcon: Shoot for 4-5 rounds. Try to go unbroken on swing or only two sets. Pull Ups, break up into 3-4 sets, burpees keep moving.

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength:
Front Rack Step Ups
4x10 (climbing)(5 each leg)

Metcon
"Money Bags"
For Time:
400m Run
25 Box Jump Overs (24"/20")
15 DB P.H. Clean and Jerks (50/35)
7 Rope Climbs
15 DB P.H. Clean and Jerks (50/35)
25 Box Jump Overs (24"/20")
400m Run
(20 Min Time Cap)

INTENT: Metcon: Cardio combines with power and gymnastics. 2-2:30 on the runs, 2-3 mins on the box jump overs per set, 1 min on C&J per set, 3-4 mins on ropes climbs scale reps as needed.

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Bench Press
5x2 (3s down tempo)

Metcon:
EMOM 20: 40s on/20s off
MIn 1: Assault Bike
Min 2: Russian Twists
Min 3: Push Ups
Min 4: Hollow Rocks
5 Rounds. Score is lowest round for each combined.

INTENT: Bench press. We are working on controlling the downward portion with proper form and muscle engagement. 3 secs down, keep climbing. EMOM: cardio, core, and chest. As many cals as you can in a 40 sec sprint, Keep good form on Twists, push ups, and hollow rocks. Take 3 sec break if needed then get back to it. Score is lowest round for each combined.

Friday
Caffeinated CrossFit Gym, Smyrna, GA

General Warm-Up
Then spend 10-15 mins warming up each barbell movement

“Kam”
1000 M Row
50 Deadlifts (135/95)
40 Back Squats (135/95)
30 Power Cleans (135/95)
20 Power Snatch (135/95)
10 Burpees
(25 Min Time Cap)

INTENT: Congrats to our June member of the month, Kameron Marks! “Kam” is a longer chipper workout! It has 4 different barbell movements. The deadlifts should be light for you as whatever weight you choose, back squats will be a moderate to light weight, clean we feel slightly heavier but should still be a moderate weight and power snatches will be on the heavier side. Keep steady pace on the row, chip away at the barbell reps, breaking into sets as needed, take small breaks and keep moving. Fast singles may be the way to go on P Clean and P snatch. 25 Min Cap, let’s try to get it done!

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

Partner Workout
30-20-10
KB Swings (53/35)
Sit Ups
30-20-10
Wall Balls (20/14)
Push Ups
30-20-10
Cal Row
Pull Ups
30-20-10
Goblet Squats (53/35)
OH Plate Lunges (45/25)
One person works, one person rests

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