Program For Week of Aug 12th- Aug 18

WEEKLY ANNOUNCEMENTS: 
-Congrats to our August Members of the Month: Tyler, Laurie and Louie Hood!
We are doing a family edition of member of the month! Be on the lookout for their workout later in the month! 
-August Challenge: Pick one goal 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. 
-Harmony Nutrition: We are excited to announce our partnership with Harmony Nutrition! They will have a Mableton office inside of Caffeinated CrossFit! They will also be hosting a “How’s Your Engine Running” metabolic testing event on Saturday Sept 7th 8am-12pm. More details to come! 
-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
5x4 at 75% of 1RM (across)

Metcon
"Double Header"
For Time:
50/35 Calorie Assault Bike
... Directly into:
100-80-60-40-20 - Double-Unders
50-40-30-20-10 - Sit Ups
... Directly into:
50/35 Calorie Assault Bike
20 Min Cap

INTENT: Bench Press: warm up to your 75% and do 5 sets at that weight. Have every set look the same, keeping good form and power throughout. For metcon, if not yet efficient in double unders drop reps to 50-40-30-20-10. Remember it is not all or nothing, we want to keep intensity high but doesn't mean you can’t scale to smaller sets each round. Stagger start if more people than bikes.

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Complex: 5 Sets climbing
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Metcon:
"Rocket Power"
21 Bar-Facing Burpees
21 Power Snatches (135/95) (Op B: 115/85)
15 Bar-Facing Burpees
15 Overhead Squat (135/95)
9 Bar-Facing Burpees
9 Squat Snatches (135/95)
15 Min Time Cap

INTENT: Working on a complex of P snatch, OH squat, and Sq snatch, climb up each round as you are able to, if needed stay light and work on form and stability. Metcon: all movements are very metabolic combined with a moderate weight (choose a moderate weight for you, should not be super heavy). 

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Spend 10 mins working on pull-up technique and/or strength

Metcon
22 Min AMRAP
400 Meter Run
15 DB Hang Clean & Jerks (50/35)
10 Chest to Bar Pull-ups

INTENT: If you have strict and kipping pull ups but not chest to bar, work on progressions towards chest to bar pull ups, if still on your way to strict pull ups: work on negative pull ups, or maybe you have a few strict pull ups but need to continue building strength there. For metcon shoot for 4-5 rounds.

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Back Squats
5x2: climb to a heavy set of 2 (about 90% of 1RM)

 3 Rounds For Quality:
12 Strict Toes To Bar
24 Bulgarian Split Squats (12/12) (add weight if possible)
12 Barbell Hip Thrusts
24 Wall Twists (12/12)

INTENT: Back Squat: We want to climb as heavy as possible for 2 reps with great form. For Quality: we will work on core, unilateral leg strength, and hip strength/power

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Cleans
15 Mins to build to a heavy set of 1 power cleans + 1 Squat clean

Metcon
"Blockbuster"
AMRAP 5:
Buy-In: 35/25 Calorie Row
Max Rounds of "The Chief" (135/95)
Rest 3 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Row
Max Rounds of "The Chief" (155/105)
Rest 3 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Row
Max Rounds of "The Chief" (175/125)

*1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats

INTENT: 1 power + 1 squat clean climbing in weight, interval work for metcon: 5 mins on 3 mins off: try to move as fast as you can for 5 mins and recover during rest, scale cal row to take no more than 2:30 mins on first round. Score is rounds of Chief

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

AMRAP (with a Partner) in 20 minutes
Buy In:
200 m Medball Carry (both people run w/ one MB) (20/14)

Then, 
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)

Partner B performs:
Max Wall Ball Shots (20/14 lb)
Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

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