Program For Week of June 10-June 16

WEEKLY ANNOUNCEMENTS:
- June Hydration 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.

Go Makeda!

Go Makeda!

Monday
Caffeinated CrossFit Gym, Smyrna, GA

Strength Complex
5 Sets Climbing
1 Power Snatch + 2 Overhead Squats

Op B: 5x3 Front squats climbing

Metcon
"Slap Happy" Part #1
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (115/85)
4 Burpee Box Jump Overs (30"/24")
Rest 2:00
"Slap Happy" Part #2
In a 5:00 Window...
80 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (135/95)
4 Burpee Box Jump Overs (30"/24")
Rest 2:00
"Slap Happy" Part #3
In a 5:00 Window...
60 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (155/105)
4 Burpee Box Jump Overs (30"/24")
(Op B: Front Squats)

INTENT: Power Snatch + Overhead squat complex. If newer to the movement stay light and work on stability and form. If lacking hip/shoulder mobility to do overhead squats without pain or without compromising form stay very light or use op B: Front squats. If you are still mastering the air squat/front squat please do front squats. For metcon try to finish DU in under 2 mins.

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Bench Press
5x2 climbing

Metcon:
“ENGINE WOD”
AMRAP 20
100m Farmers Carry (53/35)
500m Row
20/15 Cal Bike
20 Burpees

INTENT: Bench Press: Upper body pushing strength. Work up to a heavy set of 2. Make sure to control the down portion of the movement. Metcon: Let’s build those engines! The design of this AMRAP is to keep a sustainable pace and understand our pace. We are looking for even splits. This means moving at a pace you can keep for 20 minutes or even longer. Each round should take the same amount of time. If you come out of the gate hot by sprinting the row and bike, your pace will get significantly slower by the time you get to the burpees. Then the overall pace will slow up and you will most likely take multiple breaks or move at an extremely inefficient pace. Keep this in mind as you approach this workout. Today we are training endurance, stamina, balance, coordination and agility.

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength:
Superset: 4 Rounds
6 Romanian Deadlifts (3 second down tempo)
10 Weighted DB Step-Ups (5/5)
Rest 1 Min Between Sets (12-15 mins)

Metcon:
5 RFT
200 M Sandbag Run (60/40)
20 Walking Lunges
10 Pull Ups
20 Min Cap

INTENT: Working hamstring/glute strength and unilateral lower body strength/ Choose a heavy weight that you can keep good form on. For Metcon: Working on carrying/single leg strength and pulling. Keep moving on run/lunges, break pull ups into small sets. Try to keep under 4 mins per round.

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

3 Minutes of Handstand Practice (after the warm-up)
OR Op B: 3 Rds
10 shoulder taps in plank position
10 Hollow Rocks

Strength
3 Sets
10 Single Arm Press (each) (3s down tempo)
100m Overhead Plate Walk (choose weight you can keep elbows locked out the whole way)

Metcon
15 Min AMRAP
250m Row
5 Wall Walks
10 Toes to Bar
15 RKB Swings (53/35)

INTENT: Practice getting comfortable being upside down. If no desire to get upside down do Op B. If fear is holding you back push past it and get upside down! If you feel great in a handstand position: add in shoulder taps against the wall or practice handstand walking. Strength: Working on unilateral strength and overhead stability/carries/core. Metcon: Take time to work on T2B technique and proper hinging with KB swings! Reps are low so trying to keep moving as much as possible. Shoot for 4-5 rounds. If wall walks are holding you up scale to 3 reps.

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength:
Back Squats
5x2 climbing

Spend 5 Mins warm up/working on Power Clean technique

Metcon:

“The Chief”
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

INTENT: Bench Press: Climb to a heavy set of 2 reps. Work on stability and control of the weight on the way down. “The Chief” a classic crossfit workout! If you’ve done this before try to beat your past score. Power cleans should be light for you. Should be able to do power clean unbroken in the first few rounds, fast singles as you get tired. Don’t lose your form. Don’t sacrifice your form for a better score. You are only competing against yourself. You get out of it what you put in. Keep great form on all movements throughout all 5 rounds.

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

TABATA: 8 Rounds: 20s on/10s off
Wall Balls
Russian Twists
Slam Balls
Sit Ups
Burpees
Finish one movement before moving to the next. Rest 1 Min Between Movements (24 Min Total)

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