Program For Week of Aug 26 - Sept 1

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. RSP on facebook or click HERE to register! Use code CAFFEINATED for $10 off.

-Dr. Wilmer Melendez, sadly, will be moving to VA soon. He will bring another Dr from Sports Chiropractic Institute with him this Tuesday afternoon August 27th to meet everyone. We will miss Dr. Wil sooo much but we hope to continue a partnership with SCI.

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. 

Sandbag Runs!

Sandbag Runs!

Monday 
Caffeinated CrossFit Gym, Smyrna, GA

Strength 
Bench Press
E2MOM
5x3 (climbing) 

Metcon
“The Hoods”
Buy In: 10 Burpees
800 M Run
30 HSPU
30 C2B Pull-ups
600 M Row
20 HSPU
20 C2B Pull-ups
400 M Run
10 HSPU
10 C2B Pull-ups
200 M Row
Buy Out: 15/10 Cal Bike + 10 belly rubs for Louie
25 Min Time Cap

INTENT: Our August 2019 Athletes of the month workout!! “The Hoods” Scale as needed. Warm up HSPUs and Pull ups. Scale rowing/running distance as needed. 

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Deadlift
20 Mins to find your 1 RM 

AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Power Snatch (95/65)
9 Barbell Facing Burpees
Rest 3 Minutes
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Power Snatch (115/85)
6 Barbell Facing Burpees

INTENT: PR time!! Spend 20 mins warming up and find your 1 RM. Once you get to your max you have 3 attempts from there. Shorter metcon since we will be maxing out. 35 WBs then P snatch and burpees with remaining time. Try to finish 35 wall balls in under 2 mins. Then 20 WBs shoot for under 1 min. 

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength Complex
1 Power Clean + 2 Front Squats
5 Sets climbing

Metcon
4 RFT
7 Power Cleans (135/95)
14 Front Squats (135/95)
21 Push Ups
28 Double Unders
18 Min Cap

INTENT: power clean plus two front squats. 4 rds of climbing reps per movement. Try to keep under 4 mins per round. 

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Strict Press
15 Mins to find 1 RM

4 Rounds For Quality
50 M DB OH carry (each arm)
5/5 DB Bent Over Rows
5/5 Front Rack DB Step Ups
5/5 Alt DB Curls 

INTENT: Let’s test to see where we are on our strict press! Go for that PR! For Quality work: Go as heavy as you can with good form. 

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Take 10 Mins to work on toes to bar

“30 Rock"

AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Press (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

INTENT: Warm up shoulders and lungs. Spend 10 mins working on toes to bar technique. Shoot for at least 2-3 rounds on the metcon. Break into sets of 10 or more on KBS and PP, short breaks keep moving. Break toes to bar in to small sets if needed but take short breaks between sets. 

Saturday
Caffeinated CrossFit Gym, Smyrna, GA



AMRAP 30 WITH A PARTNER

Station 1: "Michalski"
From 0:00-10:00, Partner A performs:
23 Wall Ball Shots (20/14 lb)
53 Double-Unders
Partner B performs AbMat Sit-Ups*

Station 2: "Irvine"
From 10:01-20:00, perform:
30 Alternating Dumbbell Snatches (50/35 lb)
14 Box Jumps (24/20 in)
Partner B performs Wall Sit*

Station 3: "Rittner"
From 20:01-30:00, perform:
12 Deadlifts (225/155 lb)
800 meter Run
Partner B performs Burpees*

*Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.

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