1 wk3


Jan 17, 2021

 by Ryan Webb
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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) 5 reps @75% of 1RM

Set 2) 3 reps @85% of 1RM

Set 3) MAX reps @95% of 1RM

*Shooting for more than 1 rep on the last set

*Warm-up sets not included

*Rest 2-3min. Between Sets

 

Chest/Back Superset:

8-10 Incline Reverse Grip Barbell Bench

Immediately into;

8-10 Regular Grip Barbell Rows

Rest 2min. Repeat For 3 Total Sets

 

Shoulders:

Leaning Lateral DB Raises

Set 1: 10-12 on each arm

Set 2: 8-10 on each arm

Set 3: 6-8 on each arm

Set 4: 6-8 on each arm

https://www.youtube.com/watch?v=oEyXGf2e35Q

 

Bicep/Tricep Superset:

8-10 Straight Bar Barbell Curls

Immediately into;

8-10 Straight Bar Flat Bench Barbell Skull Crushers

Rest 90sec . Repeat For 3 Total Sets

 

Abs:

30sec. Hollow Hold

30sec. of Toes-To-Bar

30sec. Rest

Repeat For 4 Total Sets

---------------------------------------

 

Reverse Grip Bench (Shown flat):

https://www.youtube.com/watch?v=KEg2rbkSl6U

 

Regular Grip Barbell Rows:

https://www.youtube.com/watch?v=GV-37GQvUgU

 

Hollow Hold:

https://www.youtube.com/watch?v=g5t5LXOH4EI

 

Athome

"50 Rep Bodybuilding Day"

 

For Quality, but moving quickly....

 

50 Bulgarian DB Split Squats

50 Alternating DB Push-Ups

50 Seated Knee Tucks

50 Single Arm DB Upright Rows

50 Single DB Tricep Extensions

50 Single Leg Deficit Cal Raises

50 Single DB Bicep Curls

 

*25 each side on the squats, upright rows, calf raises, and push-ups.

*Use whatever weight challenges you, but keeps you moving!

*If you have extra time today and/or you run through it fast... You can rest 2-3min. and go through one more time!

Bulgarian DB Split Squats:

https://www.youtube.com/watch?v=dfRhGZri--8

 

Alternating DB Push-Ups:

https://www.youtube.com/watch?v=mx1B-pK8TBY

 

Seated Knee Tucks:

https://www.youtube.com/watch?v=09UyhjFuiy0

 

Single Arm DB Upright Rows:

https://www.youtube.com/watch?v=0PpUdCGUDWU

 

Single DB Tricep Extensions:

https://www.youtube.com/watch?v=ERVu9ZNhrSA

 

Single Leg Deficit Cal Raises:

https://www.youtube.com/watch?v=1orsTuEvD88

 

Single DB Bicep Curls:

https://www.youtube.com/watch?v=Fi2FhYZnC5A

 

 

 

 

 

 

 

 



Zoombreak

3min AMRAP:

1 Pistol Squat on Each Leg

7 Hand Release Push Ups

9 Sit-Ups

 

Rest 1min. Repeat for 5 Total Rounds. (20min.)

 

*If you plan on scaling this workout to a chair or a box, then do (2) reps on each leg instead.

 

 

Tuesday

 

Inthegym

35min. AMRAP:
14 Cal Assault Bike
14 Toes-To-Bar
14 Barbell Push Press (95/65lb.)
14 Cal Row
14 Ballsslam 20/14lb.
14 SDHP's (95/65lb.)

... Then 13 of all that
... Then 12 of all that
... Then 11 of all that
... All the way to 1.

 

Athome

10 Rounds For Time:
3 Devil Press 50/35s
10 Toes-To-Bar
30 Double Unders

 

Zoombreak

20sec. Star Plank (right side)
20sec. Star Plank (left side)
20sec. Regular Plank
20sec. Rest
40sec. Star Plank (right side)
40sec. Star Plank (left side)
40sec. Regular Plank
40sec. Rest
60sec. Star Plank (right side)
60sec. Star Plank (left side)
60sec. Regular Plank
60sec. Rest

 

Wednesday

inthegym

BTQ

evry 4 min x 10

1 min row

30 rope

30 bike

 

athome

5min. AMRAP:
5 Kipping Pull-Ups
5 DB Goblet Squats 50/35lb.

Rest 1min.

5min. AMRAP:
10 Lateral Goblet Lunges (5ea side)
10 Sit-Ups

Rest 1min.

5min. AMRAP:
5 Kipping Pull-Ups
5 DB Goblet Squats 50/35lb.

Rest 1min.

5min. AMRAP:
10 Lateral Goblet Lunges (5ea side)
10 Sit-Ups

*On the Sit-Ups, be sure to anchor your foot under the DB handle so that you can move a little quicker. ALSO, take your time on the lateral lunges! That is not really a movement that can be rushed.

Lateral DB Goblet Squats:
https://www.youtube.com/watch?v=6DMXBtF_Spg

Dumbbell Goblet Squat:
https://www.youtube.com/watch?v=bLPpeBiBaPo
 
Zoombreak
You have 2min. to finish each section. The only rest you get is the time you earn for finishing early :)

(0-2min.)
100 Jumping Jacks

(2-4min.)
50 Russian Twists (L+R=1)

(4-6min.)
50 Air Squats

(6-8min.)
100 Jumping Jacks

(8-10min.)
50 Russian Twists (L+R=1)
 
 
Thusday
 

Inthegym

Legs:
Conventional Deadlift
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

Chest:
20-30 Single DB Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets. *Make you SQUEEZE the DB together as you do this movement!
https://www.youtube.com/watch?v=SvjimXFEZgE

Back:
8-10 Towel "T Bar" Rows.
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY

Shoulders:
8-10 Barbell Upright Rows.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=BwAOb74WCVg

Biceps:
Single DB Curls
Set 1: 8-10 Reps
Set 2: 6-8 Reps
Set 3: 5-6 Reps
Rest 90sec. Between Sets
*Shoot for 5% more than 2 weeks ago
https://www.youtube.com/watch?v=Fi2FhYZnC5A

Triceps:
10-12 Standing Banded Single DB Overhead Extension. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=6q4il9hnYgE

Abs:
6min. to get as far as possible...
10 Barbell Sit-Ups
10 Reverse Barbell Sit-Ups
  9 Barbell Sit-Ups
  9 Reverse Barbell Sit-Ups
  8 Barbell Sit-Ups
  8 Reverse Barbell Sit-Ups
  .... 7,7... 6,6... All the way to 1,1...
https://www.youtube.com/watch?v=sseKZexnDkM

 

Athome

Part 1.) "Face Down, Ass Up Circuit!"

30sec. of Chair Pike + Shoulder Tap
30sec. REST
30sec. of Chair Pike + Push-Up + Shoulder Tap
30sec. REST
30sec. of Chair Pike + Push-Up + Toe Touch + Shoulder Tap
1min. Rest

Repeat for 5 Total Rounds

Part 2.) "Tricep Love"

8 Rounds: (4min. Total)
20sec. of Chair Dips
10sec. of Rest
 
Friday
4 Rounds:
15 Cals of your choice
10 DB Bench Press 45/25s+
50 Double Unders
15 Russian KB Swings 70/53lb.

(12-17min.)
5min. AMRAP:
8 Single DB Bicep Curls
8 Single DB Tricep Extensions

(18-30min.)
4 Rounds:
15 Cals of your choice
10 DB Bench Press 45/25s+
50 Double Unders
15 Russian KB Swings 70/53lb

(30-35min.)
5min. AMRAP:
10 Lying Oblique Crunches (right)
10 Bodyweight Seated Knee Tucks
10 Lying Oblique Crunches (left)
10 Bodyweight Seated Knee Tucks
- Notice there is a 1min. rest after the arm station. Use whatever weight feel right there ideally for both movements. Same for the bench.. Use what you can move through, with very little breaks.

Seated Knee Tucks:
https://www.youtube.com/watch?v=09UyhjFuiy0

Lying Oblique Crunches:
https://www.youtube.com/watch?v=6pAbY3muxoE

Single DB Bicep Curls:
https://www.youtube.com/watch?v=Fi2FhYZnC5A

Single DB Tricep Extensions:
https://www.youtube.com/watch?v=ERVu9ZNhrSA
Athome
Not gunna lie... This is gunna be rough...

2 Rounds For Time:
400m Farmer Carry with (2) 45/30lb DBs
100 Double Unders
400m Overhead Farmer Carry with (1) 45/30lb DB (200m on each arm)
100 Double Unders
 
Zoombreak
complete a 5min. Plank on your elbows.

EVERY TIME you break, you must complete another 50 chair step-ups