10 wk1

Oct 2, 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….



Today starts day 1 of the 20 rep squat program! This will repeat every Monday for the next 6 weeks. Here's the details:


1.) Everyone must hit a 2-3 rep max back squat FIRST. This will help the weight feel lighter and give you the best chances of hitting your numbers for the day. It doesn't matter if you hit an all time personal best here. Its main purpose is just to help you lift more for the 20 rep.

2.) As soon as you finish #1, you will rest a few minutes and get ready to hit your 20 rep max. YOU ONLY GET 1 SHOT AT IT and it's only 1 set for the day. The weight you choose will most likely be between 40-60% of your 1 Rep max. The first time you ever try it, is always tough on what to pick for your weight, but I always suggest going on heavier side of your guess than the lighter side. Most peoples first day is usually too easy. This needs to have you literally shaking after 13-14 reps. And you should feel like you're going to fail at reps 17-20.

3.) Every Monday, you will add 5-10lbs. to whatever you did the previous week. Even if it was the hardest thing you've ever done. You MUST add EVERY WEEK. If you failed the previous week, then you know you can opt to try again or add weight anyway if you were just having an off day.


For Time:


10 Pull-Ups


20 Cal Bike

10 Pull-Ups


30 Overhead Squats (45/35lb bar)

20 Cal  Bike

10 Pull-Ups


40 Sit-Ups

30 Overhead Squats (45/35lb bar)

20 Cal Bike

10 Pull-Ups


50 Push-Ups

40 Sit-Ups

30 Overhead Squats (45/35lb bar)

20 Cal Bike

10 Pull-Ups




Every 4min. x 5 Rounds:

400m Run

3 Power Clean & Jerks (Climbing)

Ideally your numbers would look like this (below), but be sure to scale to how you're feeling today!


15min. to get as far as possible...


3 Rounds:

15 Toes-To-Bar

5 Devil Press (45/30s)

Immediately into;

3 Rounds:

10 Toes-To-Bar

3 Devil Press (45/30s)

Immediately into;

3 Rounds:

5 Toes-To-Bar

1 Devil Press (45/30s)


Max Double Unders in remaining time...




Bench Press 

Superset all 3 movements together:


6-8 Barbell Bench Press

8-10 DB Bent Over Rows

8-10 Banded Straight Arm Lat Pull-Downs


Rest 2min. Repeat For 3 Total Working Sets.


DB Bent Over Rows:



Banded Straight Arm Lat Pull-Downs:



6 Rounds For Time:

6 Deadlifts (225/155lbs.)

6 ballslam (25/20)

6 Box Jumps (24/20")


Immediately into;


5 Rounds For Time:

5 Deadlifts (225/155lbs.)

5 ballslam (25/20)

5 Box Jumps (24/20")


Immediately into;


4 Rounds For Time:

4 Deadlifts (225/155lbs.)

4 ballslam (25/20)

4 Box Jumps (24/20")



3 Supersets:


3-5 Front Squats (70-80% effort on all sets)

6-8 Barbell Hip Thrust (80-90% effort on all sets)


Rest 2-3min. Between Sets.


*Put Scores Below

*Try not to transition more than 20-30sec. between movements




3min. AMRAP:

10 American KB Swings (53/35lbs.)

10 Cal  Bike


Rest 1min. Repeat For 5 Total Rounds.


Round 1: As written above

Round 2: 10 Air Squats  + 10 Cal Bike

Round 3: As written above

Round 4: 10 Air Squats  + 10 Cal Bike

Round 5: As written above



This is a new piece I created to help everyone build some serious overhead strength and skill. While you will be limited by the weight you can strict press, this will help fatigue you just enough to have to use the next movement down the list correctly and efficiently. Each progression should help you lift considerably more weight, so as you fatigue with the same weight, this will be true for sheer reps as well.


Remember these few things:

1.) Strict Press does not allow any dipping at the knee. It's ALL shoulders.

2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.

3.) Split Jerks allow a dip at the drive phase AND a dip under the bar. Making this the most skillful movement, but also the one that allows you to lift the most as well.


Shoulder work


2 Strict Press

3 Push Press

4 Split Jerk


Rest 2min. Repeat For 3 Total Working Sets.


Complete 300 Reps in any rep scheme or order you like using only these 3 movements:


Rowing Calories




A little extra credit today if you're up to it!


400 Meter Farmer Carry with (2) Kettlebells