Program From Week of Aug 19 - Aug 25

WEEKLY ANNOUNCEMENTS: 

-LABOR DAY: We will be closed Monday Sept 2nd in observance of Labor Day. Otherwise regular hours!

-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 
Back Squat
20 Mins to find a 1 rep max

Metcon
4 RFT
10 Dumbbell Burpee Box Step Overs (50's/35's) (24"/20")
200 Meter Sandbag Carry (80/60)
16 Min Time Cap

INTENT: Time to get some PR’s! We will be testing different max lifts over the next few weeks. We will spread them out over a few weeks as not to overload the body/nervous system too much at once and allow for recovery! Today we will test 1 RM back squat. Practice bailing with light weight if not comfortable bailing. Make sure to keep good form as you are maxing out. Once you warm up to your max you have 3 attempts from there, failing a lift counts as an attempt since it is just as taxing on the nervous system. 

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Deadlift
6x4 unbroken sets (climbing) 

15-12-9-6-3
Front Rack Reverse Lunges (50s/35s)
Deadlifts (225/155)
2 Rope Climbs after each round 
18 Min Time Cap

INTENT: Deadlifts: work on controlling downward portion for unbroken sets, Metcon: deadlifts should be heavy but able to keep form, round of 3 should look as good as round of 15, maintain great form throughout, don’t get stuck on rope climbs

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Bench Press 
15 Mins to find a 1 rep max

Metcon
"Swole Cycle"
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

INTENT: 1 RM bench press, warm up to your 1 RM and you have 3 attempts from there. Let’s get some PRs! Tabata/interval style workout of cardio and push/pull upper body movements. If sharing bikes, alternate movements. 

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Hang Squat Cleans
5x2 (climbing)

Metcon
"IHOP"
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans (135/95)
5 Hang Squat Cleans (135/95)
5 Squat Cleans (135/95)

INTENT: Working from the hang position to focus on hip drive, full extension and dropping fast. Metcon shoot for at least 3-4 rounds. 

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Strict Press
5x2 (climbing)

Metcon
3 Rounds for Time
400m run
40 Wall Balls(20/14)
200m run
20 GHD Sit Ups
24 Min Time Cap

INTENT: Strict press climb to heavy set of 2. Metcon: Cardio/core: find a moderate pace you can maintain, keep rounds under 8 mins per round, scale reps accordingly. 

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

3 Rounds for Time (in a Team of 3)
20 Burpees
15 Pull-Ups
60 Jumping Lunges
25 Push-Ups
1,000 meter Row
Divide the work among partners as needed. One partner works at a time, while the other two rest.

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