10/5

Oct 3, 2020

by Ryan Webb

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 5x5

first two sets are building to your working weight which is then done for 3 sets

rest 3 min between 3 working sets. And record that number on the board

18min. AMRAP:

8 Cal Bike

8 Pull-Ups

10 Alt. DB Lunges 50/35s

* At minute 9 switch to 10 Close stance DB front squats (holding 1 DB vertically) 70/50lb.

Ladies can do 6 Cals

Athome

Metcon (AMRAP - Rounds and Reps)

3min AMRAP:

1 Pistols Each Side

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.

I just really love the 3x1min. style with the right movements. You can easily move fast and you get a TON done in 20min. Hope you enjoy this one!

Pistol Demo:

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

Scaled Pistol Demo:

https://www.youtube.com/watch?v=-71uaSXtz3M

Tuesday

Inthegym

Press 5x5

first two sets are building/warm-up the last three are working sets. rest 3 min between working sets record that number on the board

Every 7min. x 3 Rounds:

Run 400m

Row 500m

1 Round Of "DT" (climbing)

DT is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Athome

15min. to get as far as possible:

50-40-30-20-10

Double Unders

Sit-Ups

Immediately into;

10-20-30-40-50

Alt. DB Snatches 50/35lb.

Toes-To-Bar

The combo of TTB and Sit-Ups is going to make you VERY sore tomorrow. Just saying, so I wouldn't worry too much about finishing it.

Wednesday

InThegym

36min. EMOM:

Min. 1) 5 Back Squats out of the rack (60-65% of 1RM)

Min. 2) 12 Toes-To-Bar

Min. 3) 15/12 Cal Assault Bike

Min. 4) 12 American KB Swings 70/53

Athome

10min. Running Clock...

20 Single Arm DB Push Press (right arm)

10 Burpees

20 Single Arm DB Push Press (left arm)

10 Burpees

20 Single Arm DB Push Press (right arm)

10 Burpees

20 Single Arm DB Push Press (left arm)

10 Burpees

*Ideally you would start with a lighter sets of DBs and each set you would go higher in weight. So maybe 35/20 on the first set and then 45/30 and so on. Making it harder and heavier each time. If you don't have access to more than 1 set of DBs then just make it an AMRAP, all good.

Rest 3min.

For Time:

Complete 150 Single Arm DB Swings 50/35lb. Switch arms every 10-20 reps. Essentially a kettlebell swing, but with a DB. Try to hang on for the biggest unbroken set possible on the first shot. If you break, you owe me a 200m Run penalty.

Thursday

Inthegym

Deadlift 1x5

Yep you read it right 1 working set. you should do 3-4 warm up set building to a challenging set.

Metcon (Weight)

EMOM x 4min.

3 Hang Power Snatch

EMOM x 4min.

3 Power Snatch From The Floor

Rest 90sec. (Get Ready For Cleans)

EMOM x 4min.

3 Hang Power Clean

EMOM x 4min.

3 Power Clean From The Floor

The idea here is to lock in the form from the hang sections and keep that going into the full movement. Most people do very well from the hang and lose it when they go to the floor. The reason is because it's a longer range of motion and you must be in the right spot throughout the lift. Keep your shoulders over the bar and focus sweeping that bar into your hips on the way up! If you hit your thighs, it's because you are pulling TOO EARLY. Be patient and get that hip crease.

or

Get as far as possible in 15min....

10 Burpees

20 Wall Balls (20/14lb.)

10 Burpees

30 Alt. DB Snatches (45/30lb.)

20 Wall Balls

10 Burpees

40 Push-Ups

30 Alt. DB Snatches

20 Wall Balls

10 Burpees

50 Double Unders

40 Push-Ups

30 Alt. DB Snatches

20 Wall Balls

10 Burpees

Score is just reps, BUT... Can you finish!? I think it's possible for someone out there!

Athome

Metcon (Time)

For Time:

"Buy in"

50 Bodyweight Reverse lunges

30 Hollow Rocks

Then;

- Accumulate a 10min. Plank Hold AND a 10min. Wall Sit. (You have to do both and whichever one you start with, you must finish before going to the other. NO back and forth. That's too easy.)

BUT...EVERY TIME You Have To Rest, YOU MUST Complete the following;

20 Skater Lunge with floor tap (L+R=2)

20 Alternating Chair Step-Ups (L+R=2)

5 Burpees

To clarify....

Do the buy in... Then immediately go into the plank or the wall sit. If you break, you owe a penalty round of the Lunges, Step-ups, and burpees. As soon as your done, keep chipping away at the plank or wall sit. Once you finish either one you can go to the other. The penalty remains the same for both.

This may take around 40+min. to finish. However, the format is different and just a down right fun challenge :)

Chair Step Up Demo:

https://www.youtube.com/watch?v=8uZUx0ehu2E

Skater Lunge Demo:

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

Hollow Rock Demo:

https://www.youtube.com/watch?v=p7j02V1fIzU

KEEP your wall sits at 90 degrees! NO cheating!

FRiday

Inthegym

Bench 5x5

hope u have caught the pattern. 2 sets to warm up 3 sets working record the working weight