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We do strength and conditioning. We do crossfit. An evolved version. A better crossfit. Meaning we do exercises that use our bodies instead of machines. We do those exercises, as hard as possible, and it changes daily to keep your body growing. To keep gaining strength and losing fat.
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….
Monday
Inthegym
Spend about 10min. working up to a HEAVY 2-3 Rep Max.
Then rest up and go for your 20 rep max!
*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.
You have 15min. to complete the following task...
A.)
10-20-30-40-50
Double Unders
Sit-Ups
B.)
Overhead Squat 3,000lbs. for Men
Overhead Squat 2,100lbs. for Women
C.)
Max American KB Swings (53/35lbs.) in remaining time...
Your goal is to get through parts A and B as fast possible. Then your score is the amount of KB Swings you get by the time the clock hits 15min.
For section B, I wanted to make this weight priority so pretty much everyone can partake (since many of you don't have the flexibility). So... You might consider the following weights:
Men:
1.) 45lb. bar for 67 reps
2.) 75lbs. for 40 reps
3.) 95lbs. for 32 reps
Women:
1.) 35lb. bar for 60 reps
2.) 55lbs. for 38 reps
3.) 65lb. for 32 reps
Accessory Work
Optional: (Pick one)
1.) 3 sets of Weighted Planks
- Rest 60sec. Between Sets
- Use heaviest weight possible with good form.
2.) 3 sets of 15-20 DB Russian Twists
- Rest 60sec. Between Sets
- Use heaviest weight possible with good form.
Tuesday
inthegym
15min. to build up to a heavy complex of:
1 Hang Power Clean (above the knee)
1 Hang Power Clean (below the knee)
1 Power Clean (from the ground)
1 Split Jerk
All 4 lifts are 1 set. Rest 2min. And continue to build to the heaviest weight possible.
7 Rounds For Time:
7 Burpees
7 Shoulder To Overhead (115/75lbs.)
7 Cal Bike
7 Pull-Ups
7 SB to shoulder (pink/red)
Wednesday
inthegym
3 Supersets:
10-12 Incline DB Bench Press
10-12 Incline DB Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.
After the DB Incline Bench, the Seal Row looks like this:
*Shoot for a little heavier than last week
3 Rounds:
1min. of Deadlifts for Max Weight
1min. Rest
1min. of bike for Max Calories
1min. Rest
THIS NEEDS TO BE EVERYTHING YOU HAVE. I want you to truly be trying to get as many rep and calories as possible.
On the deadlifts, you should be going unbroken for about the first 30 seconds. Then keep chipping away with sets of 1-3 reps at a time.
On the row, you just need to give it all you have. Men should all be over 20 calories and women should all be over 15. Most of you can probably double these numbers.
Weights for men to choose from:
185lbs.
225lbs.
275lbs.
315lbs.
Weights for women to choose from:
135lbs.
155lbs.
185lbs.
205lbs.
Accessory Work
3-4 Sets of Weighted Hanging Knee Raises
- 10-12 reps per set
- Rest 60 seconds between sets
Thursday
inthegym
3 Supersets:
5 Front Squat (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90+% effort on all sets)
Rest 2-3min. Between Sets.
3min. AMRAP:
3 Power Cleans 135/95lbs.
6 Push-Ups
9 Air Squats
Rest 1min. Repeat For 5 Total Rounds.
Friday
inthegym
Shoulder Complex (3 x 1)
1 Rep is:
2 Strict Press
3 Push Press
4 Split Jerk
Rest 2min. Repeat For 3 Total Working Sets.
For Time:
9 Rounds:
4 Alternating DB Snatches (70/50lb.)
4 Toes-To-Bar
7 Rounds:
6 Cal Bike
200 m run
5 Rounds:
8 Alternating DB Snatches (70/50lb.)
8 Toes-To-Bar
3 Rounds:
10 Cal Bike
200 m run
Time Cap: 18min.
CAN YOU FINISH!?
Optional Bonus Work:
100 Seated Weighted Knee Tucks
- Even bodyweight here is tough
- If you do add weight, choose between 5 and 10lbs.
- Put a 5min. time cap on it