Oct 16, 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 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 :)




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.


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...





Ballslam (25/20lb.)

American KB Swings (53/35lbs.)





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





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:




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!





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



2.) Banded Tricep Push-Downs

- 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)

-Rest 60-90sec. between sets



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




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