Copyright © 2024 The Grove Fitness | Powered By 
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
5 Rounds:
1min. of Barbell Thrusters (45/35)
1min. of Pull-Ups
1min. of Wall Balls (20/14lb.)
1min. of SDHP's 75/55lb. Bar
1min. of Bike For Cals
Rest 2min.
- Super Fight Gone Bad style
- Share equipment.
- Go hard on each minute.
- There is no transition time.
- Earn that 2min. Rest!
Athome
1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters 45/30
2.) 4min. AMRAP:
25 Burpees
Max Wall Balls 20/14
3.) 4min. AMRAP:
Bike 30/20 Cals
Max Push-Ups
4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower
5.) 4min. AMRAP:
25 Wall Balls
Max Burpees
6.) 4min. AMRAP:
25 Push-Ups
Max Cals on the bike
Rest 2min. After Each. Go as hard as you can on this one. 4min. isn't long... Gotta move!
Zoom break
Every 90sec. x 6 Rounds:
10 Shoot Throughs
10 Quarter Squat Jumps (Right Leg)
30 Seated Flutter Kick With A Clap
10 Quarter Squat Jumps (Left Leg)
At some point you may start to fail to get all of that done in 90sec. No problem! Just push it back to 2min.
For the shoot throughs, you can use 2 chairs or benches if you have them. Forward and back equals 1 rep!
Video Demo:
https://www.instagram.com/p/B_DtsbpFJrG/?igshid=xrmjxd0scssj
Tuesday
Inthegym
Chest:
Barbell Incline Bench Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Rest 2-3min. Between Sets
Back:
3 Sets of Banded Straight Arm Lat Pull-Downs to FAILURE. Rest 90sec. Between Sets.
**Videos 1 and 3 in this link show great options for you.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link
**If you have access to a cable machine with a tricep rope, then use that for sure.
Legs:
8-10 Banded Dumbbell RDL's
Immediately into;
8-10 Banded Dumbbell Long Lunges
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PDcfEhAj7rU
Shoulders/Triceps/Biceps:
8-10 Barbell Upright Rows
Immediately into;
8-10 Weighted Bench Dips
Immediately into;
8-10 Straight Barbell Bicep Curls
Rest 90sec. Repeat For 3 Total Sets.
Calves:
15-20 Single Leg Deficit DB Calf Raises on EACH leg. Rest 60sec. after the 2nd leg. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=1orsTuEvD88
Barbell Upright Row:
https://www.youtube.com/watch?v=BwAOb74WCVg
Weighted Bench Dips:
https://www.youtube.com/watch?v=5H5nKVULKQs
Athome
EMOM x 3min.
45sec. Plank
EMOM x 3min.
12/9 Cal Row
EMOM x 3min.
45sec. Plank
EMOM x 3min.
12/9 Cal Row
EMOM x 3min.
10 DB Deadlifts 70/50s
EMOM x 3min.
12/9 Cal Row
EMOM x 3min.
10 DB Deadlifts 70/50s
EMOM x 3min.
12/9 Cal Row
EMOM x 3min.
15 Box Jumps 24/20"
EMOM x 3min.
12/9 Cal Row
EMOM x 3min.
15 Box Jumps 24/20"
EMOM x 3min.
12/9 Cal Row
ONE GIANT EMOM.
Stay at the same EMOM for 3min. straight. Then switch to the next. NO REST between each 3min. section. This goes for 36 straight minutes and yes, there is a lot of rowing! However, the row creates the fatigue necessary for each proceeding movement. So, everything compliments each other very well. Lots of glutes, cardio, and core :)
Zoombreak
10 min amrap
100 Burpee Broad Jumps (4 feet)
Reverse Bear Crawl Back to Start Point.
Repeat until finished! Make sure to measure out a 4 foot line and make sure you hit it on every jump!
Video Demo:
https://www.instagram.com/p/B_NvqA5Hj0c/?igshid=74eztmejgma6
Wednesday
inthegym
BTQ
time to get aquainted with the sandbags
Athome
6 Rounds:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Front Squats 75/55
Min. 3) 15 Toes-To-Bar
Min. 4) 60 Double Unders
Min. 5) Max DB Russian Twists (35/25lbs.)
Min. 6) Rest
Simple flow today, but super fun!
Zoombreak
Bodyweight "Fight Gone Bad"
1min. of Bear Squat + Push-Up
1min. of Straight Leg Sit-Ups
1min. of High Knees
1min. of Sumo Stance Air Squats
1min. of Up Down With A Double Shot
1min. of Rest
Repeat for 2 Total Rounds
Workout demo:
https://www.instagram.com/p/B_QrxPNHszD/?igshid=d6ii55i9182w
Thursday
Inthegym
Cardio2
Every 2 min x 4 Rounds:
10 Cal Bike + 10 DB Box Step Overs
Every 2 min x 4 Rounds:
10 Cal Row + 10 DB Lunges
Every 2 min x 4 Rounds:
10 Cal Ski + 10 Pull-Ups
Every 2 min x 4 Rounds:
50 Double Unders + 10 Bench Press
DB Box Step Overs: 35/20s
DB Lunges: 35/20s +
Bench Press: 135/95 Barbell or 50/25lb DBs
No Rest Between Sections. 32min. Straight.
Should take between 35-40sec. a round. If it's too easy scale up. Too hard? Scale down
Athome
3min. AMRAP:
100 Jumping Jacks
90 Russian Twists (L+R=1)
80 Reverse Lunges
70 Jumping Jacks
60 Second Plank
50 Glute Bridges
40 Jumping Jacks
30 Crossbody Toe Taps
20 Lateral Lunges
Rest 1min.
6min. AMRAP:
(Same Workout Starting From The Bottom UP!)
Rest 2min.
Start back at the top and finish the whole thing for time!
Obviously you will not finish the first 2 sections, BUT your goal is to get as far as possible! So, go hard and really try to get far in those small time windows! You get a little more rest each section.... And then... We get to see what you can really do :)
Crossbody Toes Taps:
https://www.youtube.com/watch?v=4TcAE2UHFBM
Lateral Lunge Demo:
https://www.youtube.com/watch?v=un7_xGyCRwU
Reverse Lunge Demo:
https://www.youtube.com/watch?v=cfA133MhAYs
Zoom break
10 min amrap
100 Jumping Jacks
90 Russian Twists (L+R=1)
80 Reverse Lunges
70 Jumping Jacks
60 Second Plank
50 Glute Bridges
40 Jumping Jacks
30 Crossbody Toe Taps
20 Lateral Lunges
*repeat whole list in order as many times as u can
Crossbody Toes Taps:
https://www.youtube.com/watch?v=4TcAE2UHFBM
Lateral Lunge Demo:
https://www.youtube.com/watch?v=un7_xGyCRwU
Reverse Lunge Demo:
https://www.youtube.com/watch?v=cfA133MhAYs
Friday
Inthegym
Shoulders:
Barbell Strict Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Rest 2-3min. Between Sets
Legs:
8-10 Bulgarian Split Squats on each leg.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=tSynlDZo5Fw
Chest:
10-12 Reverse Grip Flat Barbell Bench. Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=KEg2rbkSl6U
Back:
2 Rounds:
1min. of Max Strict Pull-Ups
1min. of REST
1min. of Max Strict Chin-Ups
1min. of REST
*You may use a small kipping motion if you can't get very many.
Triceps:
12-15 Single DB Overhead Extension (banded if possible). Rest 60sec. Between Sets. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=6q4il9hnYgE
Biceps:
8-10 Supinated DB Curls. Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=LRylj1o3bdI
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.
AThome
(0-10min.)
5 Rounds:
12 Double DB Snatches 45/30s
12 Single DB Russian Twists
(10-20min.)
4 Rounds:
15 DB Thrusters 45/30s
50 Double Unders
(20-30min.)
Get as far as possible...
1-2-3-4-5-6-7-8-9-10
Strict Chin-Ups (underhand grip)
Strict HSPU's
You can scale that last section to kipping if you need to, it's just a lot faster that way.
Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew
Zoombreak
Alternating Every 2min. x 6 Sets:
1.) 90sec. of Max Chair Step-Ups
2.) 90sec. AMRAP:
8 Push-Ups
10 Seated Knee Tucks
12 Air Squats
Each station is 2 minutes, so there's essentially 30sec. of rest automatically programmed in there.
Alternate between station 1 and 2 every 2minutes. Completing 3 rounds at each station.
TOTAL workout time is 20min.
----------------------------------------
Seated Knee Tucks:
https://www.youtube.com/watch?v=09UyhjFuiy0
Chair Step-Ups:
https://www.youtube.com/watch?v=8uZUx0ehu2E