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
For the next 2 weeks, we will being doing a "Bridge Cycle." The purpose of this is to break up the stress of shooting for MAX efforts and boost training morale. During this time you can expect to see some fun conditioning pieces mixed with a little bit of traditional bodybuilding movements.
Monday
inthegym
4 Total Sets:
(0-2min.)
5-6 Back Lunges on each leg
(2-4min.)
35/28 Cal
(4-6min.)
20-30 Hanging Weighted Knee Raises
*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is an 24min. Section.
*For the knee raises choose anywhere between 5-25lb. range.
*Knee Raise Demo:
https://www.youtube.com/watch?v=d_vwMeIfjAM
At the 28min. mark, complete part B below...
Metcon (AMRAP - Rounds and Reps)
8min. AMRAP:
6 DB Goblet Squats (70/50lb.)
12 Sit-Ups
*On the sit-ups, put one of your feet under the handle of the DB to anchor you down and move faster!
Tuesday
inthegym
"Death By.... "
Every 2 minutes until you can no longer finish...
8 Calorie Assault Bike
8 Ballslam (25/20lb.)
1 Ground To Overhead (115/75lbs.)
Round 2: 2 Ground To Overhead
Round 3: 3 Ground To Overhead
Round 4: 4 Ground To Overhead
... And so on...
*CLOCK STOPS AT 20MIN.
**You may clean and jerk or snatch! Up to you. You may also switch at any time.
**CAN ANYONE MAKE IT ALL THE WAY TO 10 AND FINISH IT!?
I want everyone to go the whole 20min. So, if you can not finish as written, then just get as far as you can and then keep repeating that number until the end. For example, if you can only make it to 5, then just get there and stay there.
At the 25min. mark, complete the workout below...
15 Rounds For Time:
1 Double DB Hang Power Clean
2 Double DB Snatches
3 Double DB Push Press
4 Burpees
Double DB Hang Clean Demo:
https://www.youtube.com/watch?v=MmcHmvGzEUQ
Double DB Snatch Demo:
https://www.youtube.com/watch?v=boYB_4a6wbA
Wednesday
inthegym
(0-4min.)
400m Run
10 Unbroken Bench Press
Max Pull-Ups in remaining time…
(5-6min.)
Rest
(6-10min.)
400m Run
8 Unbroken Bench Press
Max Pull-Ups in remaining time…
(10-11min.)
Rest
(11-15min.)
400m Run
6 Unbroken Bench Press
Max Pull-Ups in remaining time…
(15-16min.)
Rest
(16-20min.)
400m Run
4 Unbroken Bench Press
Max Pull-Ups in remaining time…
*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break for a few seconds that's fine, but try and get them all in a row!
At the 25min. Mark….
1min. of Max Renegade Rows
1min. of Max Push-Ups holding DBs
1min. of Max Single DB Bicep Curls
1min. of Max Single DB Skull Crushers
1min. of REST
1min. of Max Single DB Skull Crushers
1min. of Max Single DB Bicep Curls
1min. of Max Push-Ups holding DBs
1min. of Max Renegade Rows
This is going to be extremely spicy 🌶 !
Recommended Weights:
Men: 25-45s
Women: 15-25s
Renegade Row Demo:
https://www.youtube.com/watch?v=Lxb3FWMk6tg
Single DB Bicep Curl:
https://www.youtube.com/watch?v=S5WXFOvEkuQ
Single DB Skull Crusher:
https://www.youtube.com/watch?v=X5Zc1trq4sM
Thursday
inthegym
3 Total Sets:
(0-2min.)
30/20 Cal Bike
(2-4min.)
5 Front Squats as heavy as possible
(4-6min.)
Max Effort Weighted DB Sit-Ups (45/30lb.)
(6-8min.)
5 Deadlifts as heavy as possible
at the 29min. Mark….
6min. AMRAP:
6 Toes-To-Bar
9 American KB Swings (70/53lbs.)
Friday
inthegym
inthegym
Today's piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!?
EMOM x 4min.
Odd: 15/12 Cal
Even: 50 Double Unders
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Ballslam
EMOM x 4min.
Odd: 15/12 Cal
Even: 50 Double Unders
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Ballslam
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 50 Double Unders
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Ballslam
at the 28min. Mark….
5 Rounds:
20sec. of Max DB lateral raises
10sec. of Rest
20sec. of Max Ring Dips or Bench Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest
