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We do crossfit. Meaning we do exercise that uses our bodies instead of machines. We do those exercises at high intensity, as hard as possible, and it changes daily to keep your body growing.
Simple, hard, and effective are the three principles that guide the decisions made. Variety for the sake of variety is not. And the program is modified to each and every individual, individually.
We use crossfit to better the lives of the people of Elk Grove. To make better humans, better parents, and stronger community And much less worried about being good at the sport of CrossFit.
Here is what is happening this week with options for in gym workouts and at home workouts.
MONDAY
Inthegym
Legs:
Front Squats
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest:
10-12 DB Incline Fly's.
Rest 90sec. Repeat For 3 Total Sets.
Back:
8-10 DB Incline Seal Rows.
Rest 90sec. Repeat For 3 Total Sets.
Shoulders:
8-10 Lateral DB Raises. (This is the heaviest we have ever gone. Really push here)
Rest 90sec. Repeat For 3 Total Sets.
*After the 3rd set, cut the weight in half and do a burnout set of 15-20 reps
Biceps:
6-8 Reverse Grip Barbell Curls.
Rest 60-90sec. Repeat For 3 Total Sets.
Triceps:
6-8 Flat Bench Skull Crushers.
Rest 90sec. Repeat For 3 Total Sets.
Abs:
3 sets of landmine "21's."
Rest 60sec. Repeat For 3 Total Sets.
**21's are 7 reps in the left arm, 7 reps in the right, and then 7 reps with both arms. Watch the video below.
Athome
For Time:
100 DB Deadlifts 70/50lb.
*EMOM 30 Double Unders
*Start with 30 Double Unders
If you have heavier weights and you'd like to try it, then go for it. I think a lot of advanced people can do 80-100lbs. Women may be able to hit 60-70lb DBs. Let me know!
Metcon
Metcon (Time)
Rest as needed before this piece...
Tabata DB Russian Twists (35/20lb)
20sec. of work x 10sec. of rest until you hit 100 reps. Left +Right +1 rep.
Metcon
Metcon (No Measure)
Extra Credit:
If you choose to do this piece, then do it before Section 2:
7min. to finish:...
100 Alternating DB Push-Ups
*Do 5-6 on each side and keep switching continuously until finished. If you do not finish, no worries.. We can try again in the future :)
https://www.youtube.com/watch?v=mx1B-pK8TBY
Zoombreak
Every 3min. x 5 Rounds:
30 Air Squats
20 Sit-Ups
10 Burpees
5min. to finish...
100 Heel Touches (Left+Right=1)
https://www.youtube.com/watch?v=w1ZV04dROeo
Tuesday
Inthegym
cardio day
20min. AMRAP:
6 DB Deadlifts 70/50s
7 Burpee Box Jumps 30/24"
10 American KB Swings 70/53
12 Cal Assault Bike
Rest 5min.
12min. EMOM:
Min. 1) :45sec Plank
Min. 2) :45sec of Russian Twist (35/20lb DB)
Min. 3) :45sec of Sit-Ups
*This one is gunna spicy QUICK! Hang in there!
Athome
"Butts and Guts Marathon"
8 Rounds:
1min. Plank
Immediately into 50 reps of "X"
Rest 1min.
Round 1: Glute Bridges
Round 2: Bodyweight Russian Twists (L+R= 1 rep)
Round 3: Fire Hydrants (50 left + 50 right)
Round 4: Clapping Flutter Kicks (each clap is 1 rep)
Round 5: Glute Bridges
Round 6: Bodyweight Russian Twists (L+R= 1 rep)
Round 7: Fire Hydrants (50 left + 50 right)
Round 8: Clapping Flutter Kicks (each clap is 1 rep)
I would like to ask a few things of you:
1.) Do not rush the glute bridges. Bring your hips up and hold for a second before you come down (like in the video I linked)
2.) You can go faster on the fire hydrants, but still, don't go crazy fast. And I know what you're thinking... This movement looks "dumb." I thought so too, but it works the side of your glutes like nothing else if bodyweight is all you’re working with. SO GET EXCITED about some damn fire hydrants :)
Fire Hydrant Demo:
https://www.youtube.com/watch?v=hpOpkgebjFI
Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg
Flutter Kicks Demo:
https://www.youtube.com/watch?v=or7bn1zuImo
Zoombreak
EMOM until you fail...
Odd Minute: 12 Burpees
Even Minute: 6 Single Arm Push Press or Jerk on each arm (12 total)
*Every Round you go up 1 rep on the Press or Jerks
* have a DB? Use it. No. Use a book, jug of water, small dog something you can lift overhead with one arm
Round 1:
Odd Minute: 12 Burpees
Even Minute: 7 DB Push Press or Jerk
Round 2:
Odd Minute: 12 Burpees
Even Minute: 8 DB Push Press or Jerk
Round 3:
Odd Minute: 12 Burpees
Even Minute: 9 DB Push Press or Jerk
... And So on until you can no longer finish your number. Should be able to get to 12-15 Range? Maybe more? Rx+ is obviously a lot harder.
I personally tested this with 15 burpees and an 80lb. and finished the round of 12. So for you advanced guys, you can definitely beef it up. Super fun one!
Wednesday
Inthegym
BTQ
200m pec carry
400 m OH carry
tabata hop squat
2-3 rounds
1 min bike
1 min double hand battle rope
1 min rope pull
Goal is to not be able to complete 3 rounds. Dont go slow on the first cause u know there is a second or third. U go hard enough you only have to do 1 round.
Athome
Part 1.) "Lube me up!"
3 Rounds:
30sec. of Shoulder Taps
30sec. of Hollow body hold
30sec. of Ice Skaters
30sec. of Hollow body hold
Part 2.)
It's up to YOU to make this one hard today! (More details below)
Every 60sec. complete 1 Round of:
6 Push-Ups
6 Up-Downs
6 Bodyweight Lunges
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges
Start with 6 reps and then ideally I would like you to figure out how hard you can go. After a few minutes, see if you can 8s... And then 10s... And once you get a number that you know is going to be perfect, just hang there and go for a time period that suits your fitness level.
My recommendation is to pick something that takes between 35-40sec a round.
Tag me on the gram and let me know how long you went and how high your reps got! @ryanfisch
Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM
Ice Skaters:
https://www.youtube.com/watch?v=03JiJ-Kx2Pw
Should Taps:
https://www.youtube.com/watch?v=v7S_KWW19hM
Hollow Body Hold:
https://www.youtube.com/watch?v=zYkNCoGJz7I
Zoombreak
For Time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Squats
sit-up
15min cap:
Thursday
Inthegym
Body day2
Legs:
Deadlift
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest:
15-20 Landmine Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets.
Back:
2 Position Landmine Row. 6-8 reps in each position on both sides. Rest 2min. Repeat For 3 Total Sets.
Shoulders:
Barbell Front Raises
Set 1: 8-10 Reps
Set 2: 6-8 Reps
Set 3: 5-6 Reps
*After Set 3, immediately use the weight from set 1 and try to get another 5-6 reps
Rest 2min. Between Sets. *Go HEAVY
Bicep:
Single DB Curls
Set 1: 8-10 Reps
Set 2: 6-8 Reps
Set 3: 5-6 Reps
Rest 90sec. Between Sets
Triceps:
Tricep "Pull" Downs.
Set 1: 8-10 Reps
Set 2: 6-8 Reps
Set 3: 5-6 Reps
Rest 90sec. Between Sets
Abs:
10-12 Hanging Weighted Knee Raises. Rest 60sec. Repeat For 5 Total Sets. Increasing to the heaviest weight possible for 10 reps.
Athome
Part 1.) "Gettin Movin"
3 Rounds:
30sec. of Star Plank (right side)
30sec. of Star Plank (left side)
30sec. of Steam Engines
30sec. of Mountain Climbers
30sec. of REST
Part 2.) "House Party"
3 Rounds:
1min. of Wall Walks
1min. of Air Squats
1min. of Lateral Hops Over An Object
1min. of Burpees
1min. of Seated Knee Tucks
1min. of Rest
*Be sure to go HARD on each station and truly try to get as many reps as possible.
Wall Walk:
https://www.youtube.com/watch?v=c5DrKyP6VZM
Seated Knee Tucks:
https://www.youtube.com/watch?v=09UyhjFuiy0
Lateral Hops Over An Object :
https://www.youtube.com/watch?v=ZXyHZjJNt5Y
Star Plank:
https://www.youtube.com/watch?v=xtSy_HcBhOY
Steam Engine:
https://www.youtube.com/watch?v=mOROGfChxYU
ZoomBreak
3 Rounds:
1min. of bear crawl
1min. of Air Squats
1min. of Lateral Hops Over An Object
1min. of Burpees
1min. of Seated Knee Tucks
1min. of Rest
*Be sure to go HARD on each station and truly try to get as many reps as possible.
Friday
Inthegym
Cardio day 2
0-5min.
45/30 Cal Assault Bike
Max Russian KB Swings 70/53lb.
5-10min.
AMRAP:
10 Push-Ups
10 Sumo Deadlift High Pulls 75/55lb.
10 Sit-Ups
10-15min.
Row 500m
Max Russian KB Swings 70/53lb.
15-20min.
AMRAP:
10 Push-Ups
10 Sumo Deadlift High Pulls 75/55lb.
10 Sit-Ups
20-25min.
400m Run
Max Russian KB Swings 70/53lb.
25-30min.
AMRAP:
10 Push-Ups
10 Sumo Deadlift High Pulls 75/55lb.
10 Sit-Ups
30-35min.
Ski 500m
Max Russian KB Swings 70/53lb.
-Start where you left off for the AMRAPs.
- Advanced Option: You can do a barbell bench press with 135/75lbs.
Athome
"BIG Chipper Friday"
For Time:
100 Chair Step-Ups
100 Chair Dips
100 Jumping Jacks
100 Bodyweight Russian Twists (L+R = 1)
50 Chair Step-Ups
50 Chair Dips
50 Jumping Jacks
50 Bodyweight Russian Twists (L+R = 1)
25 Chair Step-Ups
25 Chair Dips
25 Jumping Jacks
25 Bodyweight Russian Twists (L+R = 1)
*Beginners: Put a 20min. Time CAP on this and start from the bottom up.
- Ideally you will use the same chair for step-ups as you used for the dips.
Chair Dips Demo:
https://www.youtube.com/watch?v=HCf97NPYeGY
Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E
ZoomBreak
10min. to finish...
300 air squats
*EMOM complete 5 burpees
*Start with burpees