10 wk 4

Oct 23, 2021

 by Ryan Webb

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….



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...




Double Unders




Overhead Squat 3,000lbs. for Men

Overhead Squat 2,100lbs. for Women



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:



1.) 45lb. bar for 67 reps

2.) 75lbs. for 40 reps

3.) 95lbs. for 32 reps



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.



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)




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:






Weights for women to choose from:






Accessory Work

3-4 Sets of Weighted Hanging Knee Raises

- 10-12 reps per set

- Rest 60 seconds between sets




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.




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.




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