Program For Week of Aug 5th- Aug 11

WEEKLY ANNOUNCEMENTS: 

-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. 

-Saturday August 10th: Caffeinated LAKE day at Lake Allatoona! TWO spots left! 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. 

Go Sam!

Go Sam!

Monday 
Caffeinated CrossFit Gym, Smyrna, GA

Strength 
Deadlift
4x3 climbing up to 75% of 1 RM

Metcon
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (255/175) or about 60% of 1RM
15/12 Calorie Assault Bike

INTENT: Use the deadlift to work on form and warm up for workout. Climb to moderate weight or 75%. Spend time warming up BMU and TTB. Try to have at least 30-45s of rest between rounds. Scale reps accordingly. 

Tuesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
1 Squat Clean + 2 Front Squats Complex
5 Sets Climbing about every 3 mins

3 Supersets:
1 Minute D-Ball Hold (100/70)
20 GHD Sit-ups
Rest 2 minutes between.
INTENT: We want to spend the majority of the time warming up and lifting heavy! Complex of 1 squat clean and 2 front squats building to a heavy weight. Afterwards we will work to keep that core strong with holds and sit ups! 

Wednesday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
Push Press
3x3
Push Jerk
3x2

Metcon
"Beef Jerky"
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 HSPU 

INTENT: Work on push press and jerk technique then climb in weight. Spend time working on HSPU technique and progressions. Shoot for at least 4 rounds

Thursday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
4 Rounds
6/6 1 Arm DB Bent Over Rows
6/6 1 Arm DB High Pulls
50 M 1 Arm KB Waiters Carry (each arm) 

Metcon:
5 RFT
300 M Run
12 Box Jump Overs (24/20)
15 Min Cap

INTENT: accessory/unilateral work to keep the body structurally balanced. Run and BJ overs: keep intensity high. Shoot for sub 12 mins. There will be a bit of pacing the first four rounds and then all out on round 5! 

Friday
Caffeinated CrossFit Gym, Smyrna, GA

Strength
1 Squat Snatch + 1 OH Squat
5 Sets Climbing

Metcon
"Cool Whip"
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into...
3 Rounds:
20 DB Snatches (50/35)
12 Lateral Dumbbell Burpees
16 Min Cap

INTENT: Work on a complex of snatch and overhead squat. For metcon try to finish the first 3 rounds in under 6 minutes, scale DU accordingly, try to finish the next 3 rounds in under 8 minutes.

Saturday
Caffeinated CrossFit Gym, Smyrna, GA

24 Min AMRAP: Partners
24 KB Swings
24 Deadlifts
24 Push Ups
24 Sit-Up

Teams of two. Break up reps however you like. 

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