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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
Front Squats
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest:
15-20 DB Fly's on each arm. Rest 60sec. after the 2nd arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=WI1AQ1kEhCQ
Back:
6-8 Barbell Rows (Supinated Grip). Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=D2YGzQ5G6J4
Shoulders:
6-8 Single Arm Arnold Press on each arm. Rest 90sec. after the 2nd arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=fj-AG94-YRQ
Biceps:
8-10 Supinated DB Curls. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=LRylj1o3bdI
Triceps:
1min. of Lee Priest Tricep Extensions
1min. Rest
Repeat For 3 Total Sets
https://www.youtube.com/watch?v=9itKVKnUFsg
Abs:
5min. for max reps of weighted seated Knee Tucks. You just need
5-10lbs.
Athome
For Time:
10-9-8-7-6-5-4-3-2-1
200m Run
Devil Press 45/30s
Goes like this...
200m Run + 10 Devil Press
200m Run + 9 Devil Press
200m Run + 8 Devil Press
... All the way to 1 :)
Zoombreak
10 Burpees
10 Burpees
20 Lateral Lunges (L+R=2)
10 Burpees
20 Lateral Lunges
40 Sit-Ups
10 Burpees
20 Lateral Lunges
40 Sit-Ups
60 Reverse Lunges (L+R=2)
Tuesday
Inthegym
EMOM X 6 Rounds: (0-30min.)
Min. 1) 15 Push Press 95/65lbs. +
Min. 2) 10 SDHP’s 95/65lbs. +
Min. 3) 10 DB Raises** (make it hard)
Min. 4) 15/12 Cal Assault Bike
Min. 5) Rest
**Min. 3 variations:
Rounds 1+2: Front Raises
Rounds 3+4: Lateral Raises
Rounds 5+6: Bent Over Lateral Raises
Ab Cash Out!
5min. AMRAP
5 Landmine Sit-Ups (right arm)
5 Landmine Sit-Ups (left arm)
5 Landmine Sit-Ups (both arms)
Athome
20min. EMOM: (All in the same min.)
6 Alt. DB Lunges 45/30s
6 Air Squats
6 Toes-To-Bar
Fun little challenge for you guys/gals!
Ideally you are looking for a 35-40sec. work window to keep this sustainable for 20min. so be sure to pick the right numbers.
Too easy? Try 8s
Too hard? Try 4s
Zoombreak
Every 60sec. complete 1 Round of:
15 ft bear crawl
5 Push-Ups
10 Mt. Climbers
Repeat for 10min.
Wednesday
Inthegym
BTQ
400 m sandbag carry
3 x 10 ring rows
bicep song
farmers walk 100 m
-4 sets up to as heavy as possible
100m sled drag outside heavy as possible
-3 attemots to gte as heavy as possible
200 m sled sprint 2-3x
-with 50 left u will want to walk DONT with 25 left u will want to stop Dont
Athome
For Time:
50-40-30-20-10
Alt. DB Hang Snatch 50/35lb
Double Unders
Sit-Ups (with feet anchored on DB)
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2 Rounds For Time and Quality:
25 Elevated Heel Air Squats
25 Towel Rows
25 Seated Knee To Chest
25 Glute Bridges
25 Chair Dips
*Rest 60sec. Between Rounds
Thursday
Inthegym
Barbell Incline Bench Press
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Legs:
8-10 Barbell Good Mornings.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=YA-h3n9L4YU
Back:
8-10 Flat Bench Seal Rows.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=n3lUlCoxfhY
Shoulders:
8-10 Bulletproof Shoulder Complex. Rest 90sec. Repeat For 3 Total Sets.
*Hopefully you are slowly getting stronger and stronger on these. Try something a little heavier today :)
https://www.instagram.com/p/CAAv8q3HRDI/
Bicep:
10-12 Crossbody Curls on each arm. Rest 60sec. after the 2nd arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wWprR2tq78k
Triceps:
4x 30 sec ring holds
Calves:
8-10 Standing Barbell Calf Raises. Rest 60sec. Repeat For 5 Total Sets. *Try and go as heavy as possible and pause for a split second at the top of each rep. Shoot for about 5% heavier than 2 weeks ago.
Athome
It's up to YOU to make this one hard today!
Every 60sec. complete 1 Round of:
4 Burpees
8 Skater Lunges (L+R=2)
12 Russian Twists (L+R=1)
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges
If you want to add a warm up right into this thing, all you gotta do is start a little lower at say:
3 Burpees
6 Skater Lunges
9 Russian Twists (L+R=1)
and build as you go. That might also be a good scaled option for many of you.
Consider yourself a bodyweight ninja? You can try:
5 Burpees
10 Skater Lunges
15 Russian Twists (L+R=1)
But that is gunna get ROUGH real quick!
Skater Lunges:
https://www.youtube.com/watch?v=03JiJ-Kx2Pw
Zoombreak
Every 60sec. complete 1 Round of:
4 Burpees
8 Skater Lunges (L+R=2)
12 Russian Twists (L+R=1)
Repeat for 10min.
Friday
Inthegym
100 Back Rack Lunges (95/65lbs.)
*EMOM complete: 4 Burpees
100 American KB Swings (53/35lbs.)
*EMOM complete: 20 Double Unders
100 Back Squats (95/65lbs.)
*EMOM complete: 4 Burpees
100 Sit-Ups (Feet anchors around KB)
*EMOM complete: 20 Double Unders
Got a DOOZY today, BUT it does look insanely FUN! There’s 1 bit of good news... Every 5min. everyone gets a 1min. Rest regardless of where you’re at. At the 40min. mark it’s over. You may start at any station you like. NO REST between sections!
Athome
10min. EMOM: (both in the same min.)
8 DB Push Press 50/35s
8 Pull-Ups
Rest 2min.
10min. EMOM: (both in the same min.)
8 DB Front Squats 50/35s
8 Burpees
You can definitely make this harder or easier. I think a lot of people can actually do 10s on everything, but even 9 would make it quite a bit harder.
Need to make it easier? Drop to 7 or 6.
It's 2 DBs, not 1 for both sections :)
Zoombreak
10 min of
50-40-30-20-10
Squat Jacks
Up-Downs