Program For Week of Sept 9- Sept 15


-Sept Challenge: Attendance and social media check-in challenge!! We are going to do an attendance challenge for Sept. As you know, if we don’t see you for a few days we are reaching out to see where you are, we know that life happens and travel, family stuff etc BUT in Sept we want to focus on making and KEEPING that commitment to yourself! If you can plan in advance you can even go ahead and reserve on Zen Planner for the days you are going to come in! Think of this like any other family or work appointments you have! You wouldn’t cancel on work or family so why cancel on yourself?? Make that appointment with yourself and really challenge yourself to keep that appointment!

  1. Get 1 point for every workout you do in the month of September! If you are travel post of pic to Facebook or social media and tag Caffeinated Crossfit and you can still get a point for that day.

  2. Let’s shoot for AT LEAST 3 workouts a week!

  3. 3. Get 1 extra point for everytime you make a post and tag Caffeinated CrossFit on Facebook or Instagram!

  4. Person with the most points by Sept 27th (I know a couple of days early) gets a FREE dinner on Caffeinated CrossFit!

  5. Let’s have a community/Caffeinated Family dinner out somewhere (restaurant TBD) on Friday Sept 27th after the 6:30 class so let’s say 8 pm! 


Caffeinated CrossFit Gym, Smyrna, GA

Back Squats
5x4 climbing

"Charlie Horse"
For Time:
10 Wallballs, 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike
Medicine Ball: 20/14
15 Min Time Cap

INTENT: Back Squats climb to a heavy set of 4. Metcon: legs and lungs, moderate pace on bike, break up the bigger sets of of WBs.

Caffeinated CrossFit Gym, Smyrna, GA

3x3 Push Press
3x2 Push Jerks

18 Min AMRAP
500 M Row
50 Double Unders
10 Push Jerks (135/95)

INTENT: Climb in weight on push press and push jerks, AMRAP try to get at least 4-5 rounds.

Caffeinated CrossFit Gym, Smyrna, GA

Romanian Deadlifts
5x8 climbing

3 Rounds:
9 Deadlifts (315/205)
15 Box Jump Overs (30"/24")
21 Pull Ups
18 Min Time Cap

INTENT: RDLs to strengthen and lengthen the hammies. Slow and controlled, do not touch the ground, hold tension and drive up faster squeezing the glutes. For metcon: Heavy deadlifts around 70% of 1 RM, scale pull up reps as needed. Try to keep under 6 mins per round.

Caffeinated CrossFit Gym, Smyrna, GA

Take 15-20 mins to find
1 Rep Max Snatch (choose power or squat)

For Quality
3 Rounds:
35 GHD Sit-ups
50' Handstand Walk (OR shoulder taps or double DB OH Carry)
100' Dumbbell Front Rack Walking Lunge (50's/35's)

INTENT: Find max on snatch. Let’s get some PRs! 

Caffeinated CrossFit Gym, Smyrna, GA

15 Mins to work up to a heavy power clean 
(for the metcon)

10 Rounds:
2 Power Cleans (205/145)
6 Bar-Facing Burpees
100 M Run
20 Min Time Cap

INTENT: Spend time working on form and building up to a heavy PC. For power cleans go heavy, around 85-90% of your 1RM. Try to keep round at 90s or under 2 mins.

Caffeinated CrossFit Gym, Smyrna, GA

For Time (with a Partner)
30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings
Perform every two minutes:
10 Burpees
One Partner working at a time, every 2 mins do 10 burpees total.

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