Program For Week of July 29th - Aug 4th

WEEKLY ANNOUNCEMENTS: 

-Get 1,000 Sit-ups (or more) for the month of July! Let’s finish strong! You have until Wednesday July 31st to get those sit-ups in!

-August Challenge: Pick one or two goals to focus on for the month! Some examples include: “String 5 pull-ups together.” “Add 10 lbs to your deadlift max or snatch max.” “Lose 5 lbs.” We will make some space and write these on the white board so they are front and center and we can check-in on them daily. Make sure to share your goal with at least one coach and get their feedback to make sure it is measurable and doable in a 4 week period. 

-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!

***INTENDED STIMULUS OF THE WORKOUT:
Remember we want to scale weight and reps accordingly to keep the intended stimulus of the workout. If a workout is supposed to take about 15 mins then we need to choose weights and reps that will allow up to keep the intensity and intended stimulus of the workout. That is where the results will come. 

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Monday 
Caffeinated CrossFit Gym, Smyrna, GA

Strength 
Bench Press
3-3-2-2-2 (climbing) 

Metcon
“Keith Clark”
20/15 Cal Bike Buy-In
Then…
15-12-9-6-3
Deadlifts (1.5 Bodyweight)
(Power or Squat) Cleans (Bodyweight)
5 Burpees after each round
20 Min Time Cap

INTENT: Congrats to Keith Clark for being our July 2019 member of the month! Keith loves bench press, deadlifts, and clean...burpees and assault bike...not so much! Scale weight as needed: Should be heavy but you should also be able to keep moving and keep good form. One barbell and change weight on and off each round. 

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Superset
4 Rounds
5 Strict Pull-Ups (add weight if needed)
5 Strict Dips

Metcon: 
4 RFT:
5 Ring Muscle Ups
15 GHD or Abmat Sit ups
200 M Sandbag Run (60/40)
16 Min Cap

INTENT: Working on upper body pulling and pushing strength. For metcon MU or scale for MU should take about 1 min or less, Sit ups should take 1 min or less, Sandbag run 90s or less, scale reps and distance accordingly, keep rounds under 4 mins per round. 

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

15 mins to work on toes to bar and warm up p snatch and Thrusters. 

"Nail Biter"
4 Rounds:
1:00 - Toes to Bar
1:00 - Power Snatches (95/65)
1:00 - Thrusters (95/65)
1:00 - Calorie Row
2:00 - Rest
Score is total reps

INTENT: Spend time working on toes to bar, snatch, and thruster technique. 4 rounds of max reps per minute. Stay consistent throughout all 4 rounds. Score is total reps. Two mins rest to recover and keep intensity high.

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Front Rack Lunges
5 sets of 4 per leg: Climbing

Metcon:
15 Min AMRAP
25 Russian KB Swings (70/53)
20 Hip Extensions Op B: Supermans
15 Box Jumps (24/20)

INTENT: Unilateral leg strength. May do front or back lunges. KB can be heavy but you should be able to do the set of 25 in no more than 3 sets. Shoot for at least 4 to 5 rounds on metcon. 

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Strict Press
5x3 climbing


3 RFT:
800 Meter Run
100 Double-Unders
21 Dumbbell Push Presses (50/35)
21 Min Time Cap

INTENT: Build to a heavy set of 3 of strict press. Try to keep under 8 mins per round. 

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

Rodrigo Memorial WOD-The first WOD Rodrigo did at Caffeinated CrossFit

Metcon:
Team of 2:
15 Min AMRAP:
6 Deadlifts
50 M Farmer Carry
10 Slam Balls
10 Wall Ball Push Ups
15 Jumping Air Squats
*Leap Frog Style. Team mate 1 completes 1st movement before team mate 2 can start 2nd movement.
At 15 Min Mark
Buy Out:
Team 400 M Hill Run
OR
Run 1.4 Miles/2200 M (the distance to Rodrigo’s house)

It has been one year since we lost our beloved Rodrigo. We will do his memorial workout in remembrance of him! We will miss him forever but we can remember him by working hard and loving people well just as he always did!

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