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