Program From Week of July 22-July 28th

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!

DELOAD WEEK: What and Why?
Plain and simple, a deload is a short planned period of recovery. You take your training slightly lighter, maybe workout a little less, and generally just ease things back.

Step Ups!

Step Ups!

Monday 
Caffeinated CrossFit Gym, Smyrna, GA

Strength 
Back Squats
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 60%
5 @ 60%

Metcon

"Meter Maid"
For Time:
200m Run, 27 Wallballs (20/14) , 27 Box Jumps (24/20)
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps
20 Min Cap

INTENT: Stay light for deload week. Work on perfecting technique and form. All about the legs today! Keep moving, break up the wall balls with shorts breaks of 5 -10 secs. Run and box jumps keep moving. 

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Power Snatch
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 60%
3 @ 60%

Metcon: 

"Rope-a-Dope"
10 Rounds:
1 Rope Climb 
6 Alternating DB Snatches (70/50) Op B: (50/35)
12/8 Calorie Assault Bike
18 Min Cap

INTENT: Power Snatch: stay light, work on a fast turn over, dropping fast and getting those elbows locked out early. Try to keep under 90s to 2 min per round. Don’t get stuck on the rope climbs. If you don’t have 10 rope climbs, scale to half rope climbs. Bike should be fast. 

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Sumo Deadlifts
5x5 climbing to moderate weight

Metcon

15 Min AMRAP
8 Toes to Bar
8 Burpees
8 SDLHP (53/35)

INTENT: Sumo DL: Most people won’t know there SMDL max so climb to a moderate weight. Nothing heavy. Work on perfecting form and technique. Small sets, keep moving, shoot for 5-7 rounds. 

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength

Bench Press (3s down tempo)
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 60%
5 @ 60%

Metcon:
3 Rounds For Quality
100 M Walking Lunge
50 M 1-Arm OH Carry (each side)
100 M Farmers Carry

INTENT: Deload week: Stay light, perfect form. For quality: working on unilateral leg and arm strength and building a rock solid core! If time permits, work on sit up challenge!

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Sets of 2: Clean & Jerk
15 Mins to work on clean & jerk form and technique

Barbell Cycling

"Beast Builder V1"
On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading - 53% of 1RM

INTENT: Stay under 70% of 1 RM and work on speed, form, and technique. Beast Builder should not be heavy for you. Gotta move fast to get all 8 reps each min.

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

“Wesley’s WOD”

For Time (with a Partner)
Buy-In (share):
56 Box Jump-Overs

Then, 22 rounds of (share):
5 Handstand Push-Ups
27 Double-Unders
3 Power Cleans (105/155 lb)

Cash-Out (together):
1108 meter Run
30 Min Time Cap, scale accordingly

In a “you go, I go” format, one partner works at a time (except for the run). For the box jump overs, divide the work between partners as needed. For the 22-round portion of the workout, each partner must complete one round before the next partner does the next round. After the end of the last round, both partners run together.

WODMary Hollis