Program For Week of July 15th-July 21st

WEEKLY ANNOUNCEMENTS: 

- Our July Challenge will be a CORE challenge! Goal: Get 1,000 Sit-ups (or more) for the month of July! You can do them anywhere! Sit-ups in workouts will count towards your goal! If can’t do sit-ups, get with a coach to come up with an alternate movement. 

-Friday July 26th: Caffeinated Poker Night! Ask Coach Bob for more details!

Saturday August 10th: Caffeinated LAKE day at Lake Allatoona! Click HERE to sign up for Lake Day!

-Dr. Wilmer Melendez from Sports Chiropractic Institute will be setting up at Caffeinated on Tues/Thurs afternoons! For adjustments, soft tissue work, normatec recovery! He is a wealth of knowledge and we are so excited to partner with him! If you have any questions chat with him on Tues/Thurs afternoons or set up a time to meet with him! Caffeinated members gets 30% off your initial consultation! He is extremely thorough and will help you find a solution to your issues, not just maintenance. Click HERE to view his Caffeinated schedule!

Go Carol!

Go Carol!

Monday 
Caffeinated CrossFit Gym, Smyrna, GA

Strength 
Front Squats
3-3-2-2-2 (climbing)

Metcon
AMRAP in 20 minutes
5 Squat Cleans (135/95 lb)
10 Bent Over Rows (135/95 lb)
15 Push-Ups
20/15 Cal Bike

INTENT: Work up to a heavy set of 2 on front squats. Find a pace you can maintain for 20 mins, cleans should be fairly light, Bike cals should take a min or less, scale reps accordingly. Keep RPMs on bike M:70 F60

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Push Press
4-3-2-2-2 (climbing)

Metcon: 
3 Rounds:
60 Double Unders
40/30 Calorie Row
10 D-Ball over Shoulder (100/70)
16 Min Time Cap

INTENT: Build to a heavy set of 2 on push press. Metcon: Try to keep it under 5 mins per round.

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength

EMOM 10
EVEN Min: 6 Romanian Deadlifts (3 second down tempo)
ODD Min: 10 Weighted Step Ups (5/5)

Spend 5-10 mins working on BMU progressions

Metcon
"Run DMC"
3 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches (70/50)
15 Min Time Cap

INTENT:  Strength: Working on the hamstrings and unilateral lower body. We want to keep the body balanced and hamstrings working strong! Metcon: Spend some time working on BMU progressions or pull ups and dips. Scale reps and weight appropriately as to finish each round in under 5 mins. 

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Metcon:
30 Min EMOM
Min 1: 20 DB Reverse Lunges
Min 2: 15 Sit-Ups
Min 3: 15 Dumbbell Thrusters
Min 4: 14 Renegade Rows
Min 5: 10 Burpees
Min 6: 10 V-Ups

INTENT: Spend time warming up and going over and warming up all movements. Longer metcon/EMOM. 5 Rounds. Work on building cardio and muscular endurance. If needed scale reps so that you can have great form and consistency throughout all 5 rounds. 

Friday
Caffeinated CrossFit Gym, Smyrna, GA
Strength
Squat Clean &  Split Jerk
5x2 (climbing)

Midline
EMOM 9 (3 Rounds):
Minute 1 - Toes To Bar
Minute 2 - GHD Static Hold - Belly Up (Supine) (Op B: Hollow Hold)
Minute 3 - Banded Good Mornings
Not for score. Practice quality reps in each time domain.

INTENT: Spend plenty of time warming up and going over Clean & Jerk form and technique. If needed stay light and work on form, if comfortable with C&J climb to a heavy set of two. Rest 2-3 minutes between sets. EMOM: Keeping the midline strong! Quality reps only! 

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

"BFF"
Teams of 2:
Ascending Ladder for 25 Minutes
3-6-9-12-15...
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14)

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