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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
Week 3 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 :)
4.) GET FIRED UP AND DO WORK TODAY!!
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.
Metcon
This workout (below) is not meant to be finished so don't worry about that. Just get as many reps as you can. After that 20 rep, this should be feeling like the perfect kind of workout to be cruising through :)
Get as far as possible in 15min...
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal
Ballslam (25/20lb.)
American KB Swings (53/35lbs.)
Push-Ups
Tuesday
inthegym
We have a 2 part section with some olympic lifting and some heavy-ish pulling. Definitely do an evaluation on how you feel today. If you're feeling good, go heavy on everything. If you're feeling beat down (From the 20 rep), then stay on the lighter end. You will get a great workout either way :) Tomorrow is all upper body!
Power Clean and Jerk
15min. to hit a heavy Power Clean & Jerk
*I am not worried about anyone hitting personal records today. I just want something heavy with solid form. You may also choose to build to a heavy 2 or 3 reps if that feels more manageable today.
15min. AMRAP:
1 Deadlift (225/155lbs.)
3 Burpees
5 Toes-To-Bar
Accessory Work
This is optional if you're feeling up to it:
3 Sets of Weighted Planks
- 1min. with the heaviest weight possible
- 1min. Rest
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:
https://www.youtube.com/watch?v=iDf_T_TGTD8
3min. of Double Unders
3min. of Pull-Ups
1min. of Bike
3min. Rest
2min. of Double Unders
2min. of Pull-Ups
1min. of Bike
2min. Rest
1min. of Double Unders
1min. of Pull-Ups
1min. of Assault Bike
Every section is for MAX possible reps.
A key component today is going as hard as possible on the bike! That is why I left that section at only 1min. So please try and crush that section!
Thursday
inthegym
3 Supersets:
2 Front Squat (80-90% effort on all sets)
6-8 Barbell reverse lunges (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 2 reps per set instead of 3
3 Rounds:
1min. of Alternating DB Snatches (50/35lb.)
1min. of Ballslam (30/25lb.)
1min. of Calories
1min. of Sit-Ups
1min. Rest
Optional Accessory Work: (Pick 1 or 2)
1.) Weighted Bench Dips:
- 5 Sets of 10-12 Reps
-Rest 60-90sec. between sets
https://www.youtube.com/watch?v=JrHc1FBtVvM
2.) Banded Tricep Push-Downs
- 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
https://www.youtube.com/watch?v=o2v3e2YUnVc
3.) Barbell Bicep Curls
- 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
4.) DB Hammer Curls
- 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
https://www.youtube.com/watch?v=jQ-ksIi6edY
Friday
Your goal is to lift anywhere between 2-5% more than last week!
Also, a few things to remember:
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.
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.
Every 2min. x 10 Rounds:
200m Run
7 Hang Power Cleans (115/75lbs.)
7 Toes-To-Bar
Think you can hang on this one!?
If not... Just scale the rep to 5's