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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
Squat 3x5
goal is to do 5 lbs more than last week for those 3 sets.
you will do 4 warm up sets working to the weight for today. those are not part of the working sets
4 Rounds:
Min. 1) Deadlifts 225/155
Min. 2) Ballslam 25/20
Min. 3) Double Unders
Min. 4) REST
at home
Metcon (Time)
For Time:
30 Devil Presses (35/25s)
60 Dumbbell Thrusters
90 Burpees
Short, Sweet, and SPICY :)
Tuesday
Inthegym
press 3x5*
goal is to do 5/2.5 lbs more than last week for those 3 sets.
you will do 4 warm up sets working to the weight for today. those are not part of the working sets
ladies can do 5x3
3min. AMRAP:
300m Row/.5m bike
Max American KB Swings in remaining time...
Rest 1min. Repeat For 4 Total Rounds.
You NEED to row hard to make this one work today! Don't go all out, but get pretty close. 85-90% effort on each row.
Here's a little extra credit if you feel like staying after for a little today..
75 Weighted Seated Knee Tucks
Athome
10 Rounds:
200m Run
7 Pull-Ups
8 DB Deadlifts 50/35s
4 HSPU's holding your DB's
Give yourself a 20min. time cap to keep it in our usual time domain or just send it if you have time and finish it :)
Wednesday
Inthegym
Tabata wednesday
8 Rounds:
20sec. of Front Squats 95/65lb.
10sec. of REST
8 Rounds:
20sec. of Toes-To-Bar
10sec. of REST
8 Rounds:
20sec. of Assault Bike for Cals
10sec. of REST
8 Rounds:
20sec. of Burpees (ADV: KB Snatches 53/35)
10sec. of REST
8 Rounds:
20sec. of DB Walking lunges.
10sec. of REST
8 Rounds:
20sec. of Reverse sit up
10sec. of REST
8 Rounds:
20sec. of row/Bike for Cals
10sec. of REST
8 Rounds:
20sec. of Devil press
10sec. of REST
NO REST BETWEEN STATIONS. Each Station takes 4min. The entire sequence is 32min. total
Athome
5 Rounds:
1min. of Max Double Unders
1min. Rest
1min. of Max DB Push Press 50/35s
1min. Rest
1min. of Max Toes-To-Bar
1min. Rest
This is one of those ones that look super easy on paper ;)
Thursday
Inthegym
Deadlift 1x5
goal here is to add 10/5 to last week. Again take 4 sets to warm up to this
3 Rounds
1 minute of ballslam (20/14)
1 minute of SDHP (75/55)
1 minute of Box Jumps (20")
1 minute of Push-press (75/55)
1 minute of burpees
--1 minute rest--
Alright guys/gals, I REALLY want to make today a test day that puts everyone at their absolute MAX effort. This has always been an amazing benchmark to retest every few months and I want to keep the tradition alive. GIVE IT EVERYTHING YOU HAVE TODAY.
The weights are suppose to be light, so do not change them. If for any reason it's even a little heavy for you, I want you to scale the weight to something you can move for almost the entire time.
The clock does not stop between stations. Make the most out of your favorite movements. Transfer time will be a factor today on your score.
The highest scores in the world are 500+ reps.
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
Friday
Bench 3x5*
add 5/2.5 to last week
*ladies can do 5x3
"Flex Friday"
5min. of Max Cals on the Assault Bike
5min. of Pull-Ups
5min. of Max DB Lateral Raises
5min. of Max Russian KB Swings 70/53
REST 1min. AFTER EACH STATION
The goal is pick a weight you can do between 10-15 reps with on the first set, and then rest about 10-15sec. and keep chipping away with sets of 6-8 reps. This meant to be more of a bodybuilding/durability day. Good quality reps, a little pump, topped off with a decent amount of sweat. Days like today are crucial for long term sustainability so have fun, get those reps in, and look forward to being sore tomorrow ;)
Athome
20min. AMRAP:
8 Alt. DB Snatches 50/35lb.
10 Push-Ups
12 Air Squats
At the 10min. mark switch to DB Hang Clean and Jerks. Both DBs at the same time. Swing the DB's outside your hips with your feet shoulder width. Then bring them both to your shoulders and Jerk. Spicy little combo.