Oct 10, 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….



Week 2 of the 20 rep back squat program ya'll! Here's some important things for today:


1.) Make sure you add 5-10lb. more than what you did last week.

2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.

3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in :)




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.


For Time:

200 Ballslam (25/20lb.)

*At the top of every minute, complete 10 Alternating DB Snatches (50/35lb.)

*Start with Snatches




I want to give you the option today to either clean and jerk OR snatch for this first piece. Not looking for big numbers, like last week. Just a solid 50% of your rep max that we can cycle through for the 5 reps. If you want to go a little heavier that's fine, just don't kill yourself today.


5 Rounds:


Min. 1) 5 Power Clean & Jerks (135/95lbs.)

Min. 2) 15/12 Cal Assault Bike

Min. 3) 15 Toes-To-Bar

Min. 4) 60 Double Unders


5 Rounds For Time:

20 Barbell Push Press (75/55lbs.)

20 Sit-Ups

After these 2 sections today, you're going to be FEELIN it in your shoulders and abs :)


*You may lock your feet under some dumbbells if you like




Superset these 2 movements together:


8-10 Reverse Grip Bench Press

8-10 Reverse Grip Barbell Bent Over Rows


Rest 2min. Repeat For 3 Total Working Sets.


Reverse Grip Bench Press:



Reverse Grip Barbell Bent Over Rows:



HERO Workout: Rankel (AMRAP - Rounds and Reps)

AMRAP in 20 minutes:

6 Deadlifts (225/155lb.)

7 Burpee Pull-Ups

10 Kettlebell Swings (70/53lb.)

200 meter Run




3 Supersets:


3 Front Squats (80-90% effort on all sets)

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


Rest 2-3min. Between Sets.


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

*Shooting for 5-10% more weight on the front squats than last week for just 3 reps per set instead of 5

*Shooting for 5-10% more on the hip thrusts than last week




For Max Reps:


3min. Ballslam (25/20lbs.)

3min. of bik For Cals

3min. Rest

2min. Ballslam (25/20lbs.)

2min. of bike For Cals

2min. Rest

1min. Ballslam (25/20lbs.)

1min. of bike For Cals




2 Strict Press
3 Push Press
4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.
* try for more than last week
3min. AMRAP:
9 Toes-To-Bar
24 Cal Assault Bike
86 Double Unders

Rest 1min.

5min. AMRAP:
9 Toes-To-Bar
24 Muscle Snatches (75/55lbs.)
86 Double Unders

Rest 2min.

7min. AMRAP:
9 Toes-To-Bar
24 Hang Power Cleans (75/55lbs.)
86 Double Unders