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We do crossfit. Meaning we do exercise that uses our bodies instead of machines. We do those exercises at high intensity, as hard as possible, and it changes daily to keep your body growing.
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 with options for in gym workouts and at home workouts.
MONDAY
Inthegym
Back Rack Lunge
18min. Window...
4-5 Sets:
With your front foot on a plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip).
5min. AMRAP:
5 Pull-Ups
10 Front Squats 95/65
5 Pull-Ups
10 Shoulder To Overhead 95/65
Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds.
*In between Strength cycles, I typically program these single leg pieces for a week or 2. Go heavy and controlled. Focus on having equal strength in each leg and using the proper muscles. Should be feeling this more in your glutes and hamstrings than your quads.
Athome
12min. AMRAP:
10 DB Front Squats 45/30s
5 Toes To Bar
10 DB Lunges 45/30s
5 Toes To Bar
Rest 2min.
For time:
100 Hip Thrusts with 45/30lb. DB on you lap. Hold each rep for 1 solid second at the top.
Butts and Guts kinda day. I know the hip thrusts may seem kinda lame, but they are going to make your bum seriously sore and def help you make some gains, trust me!
Tuesday
Inthegym
Every 3min. x 5 Rounds:
10/7 Cal Bike
10 Toes-To-Bar
*3 Power Snatch (climbing)
immediately into;
Every 3min. x 5 Rounds:
10/7 Cal Bike
10 Toes-To-Bar
*3 Power Cleans (climbing)
The scaled version of this today is just going to be working your form. Try 5 light reps every round instead of climbing.
You can go up every round or every other round. Do what makes you feel good, but keep technique numero uno today. If you're feeling saucy and you really want to hit a max throughout the workout, go for it ;)
*For the record, the only rest you're getting is the rest you earn from finishing early. If you do this right, you should be done in 90sec. - 2min. range.
Pick one:
1.) 400m Double KB Farmer Carry 70/53s
2.) Partner Planks with 45/35lb plate. 1min. on x 1min. off x 4 Rounds each.
3.) 100 DB Russian Twists 35/25lb. (left + right = 1rep)
Athome
5 Rounds:
40sec. of Bench Press 45/25s+
20sec. of Rest
40sec. of Pull-Ups
20sec. of Rest
40sec. of Double Unders
20sec. of Rest
Rest 2-3min.
Plank Bent Over Row Ladder:
10 reps on the right arm
10 reps on the left arm
9 reps on the right arm
9 reps on the left arm
... All the way to 1 rep on each arm.
Single Arm Plank Row DEMO:
https://www.youtube.com/watch?v=A9BMGtYbFgI
*On the bent over rows be sure to hold for 1sec. at the top of each rep and keep your reps slow and controlled. NO RUSHING this piece. QUALITY Reps.
Wednesday
Inthegym
20min. Window...
5 Front Squats
Immediately into;
8-10 Barbell Hip Thrusts
Rest 90sec. Repeat For 4-5 Sets
Climbing in weight each set.
15min. AMRAP:
21 Ballslam 25/20
15 Cal bike/row/run
9 Deadlifts 225/155
Classic style today.
athome
20min... Running Clock...
10 DB Strict Press 35/20+
immediately into;
10 DB Upright Rows 35/20+
immediately into;
10 Burpee Deadlifts in your DBs (Same DBs)
Rest 60sec.
Go fast , but with good form and Repeat this until the time is up! Should be able to get 7+ Rounds. If you have extra time, you can just go until you hit 10 Rounds.
*The Upright rows are... Palms facing your quads and pulling your elbows to your ears. Just like an upright row with a bar, but with DBs.
*For the weight, shoot for something you can get all the strict press sets unbroken. If you have to eventually push press the last 2-3 later on that's fine!
Thursday
AtHome
Happy thankgiving
spemd 5-10 minutes quietly counting all the good things in your life. Be creative
then
Part 1.)
Every 60sec. UNTIL YOU FAIL...
1 Burpee
1 Air Squat
1 Sit-Up
*Add 1 rep to EACH movement per minute
*How far can you make it!?
Part 2.)
10min. to finish...
100 Crab Kick Toe Touches
https://www.youtube.com/watch?v=6x8rC2SotTg
Rest about 3-4min. between section 1 and section 2.
Crab Kick Toe Touches are left + right equals 2 reps.
Friday
Inthegym
Clean and Jerk
20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.
*we are really going to do Jerks
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.
12 minute running clock...
1000m run "buy in"
then;
Max Rounds of this in remaining time:
21 American KB Swings 53/35
12 Seated DB shoulder press
Athome
"Butts and Guts Marathon"
Every 2min. Until you fail or give up ;)
50 Double Unders
15 Sit-Ups
5 Feet Elevated DB Front Squats
*If you get 10 rounds, you can stop or keep going for bragging rights!
Feet Elevated DB Front Squats:
https://www.youtube.com/watch?v=5ZtZSPg-Y_8