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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
General Warmup
walking lunges
EMOM x 10min.
Odd: 3 Power Cleans (climbing in weight)
Even: 15/12 Cal (Every other round do 15 Toes-To-Bar)
immediately into;
EMOM x 10min.
Odd: 3 Back Squats (climbing in weight)
Even: 15/12 Cal (Every other round do 15 Toes-To-Bar)
20min. Straight EMOM here. The first 10min. you are building up to a 70-80% effort 3 rep Power Clean. The next 10min. is a 3 rep back squat out of the rack at the same percentage.
Every other round you switch between rowing and toes to bar, to keep it fun :)
At the 25min. mark;
For Time:
10 DB Snatch (right)
10 DB Snatch (left)
10 DB Goblet Squats
9 DB Snatch (right)
9 DB Snatch (left)
9 DB Goblet Squats
… 8,8,8…7,7,7… All the way to 1,1,1…
Tuesday
inthegym
General Warmup
walking lunges
Here's the flow:
(0-8min.)
1 Mile Run
(8-16min.)
Find your 3 Rep Max Deadlift
(16-24min.)
Bike 100/70 Calories
(24-32min.)
Find your 3 Rep Max Bench Press
Just some optional work today if you want and you're feeling up to it after all that!
3 Sets:
15 Set Landmine Sit-Ups
*5 Reps on the right arm
*5 Reps on the left arm
*5 Reps on both arms
https://www.youtube.com/watch?v=J99PE_At6hQ
Wednesday
inthegym
General Warmup
walking lunges
BIG Push/Pull EMOM
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One
Options:
*30sec. pendlay rows
*3 rope pulls
*2 Rope Climbs
*3-5 Weighted Pull-Ups
Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack and climb a little each round OR take it off the ground.
15min. AMRAP:
5-10-15-20-25
Burpees
10-20-30-40-50
Ballslam (25/20lb.)
20-40-60-80-100
Double Unders
Not too sure if this one is finish-able in 15min. or not, BUT I do think it will be very close for some of you! Let's see :)
Thursday
inthegym
General Warmup
walking lunges
Every 60sec. x 5 Rounds:
3 Cleans
Rest 1min.
Every 60sec. x 4 Rounds:
2 Cleans
Rest 1min.
Every 60sec. x 3 Rounds:
1 Clean
20min. to try and finish....
50 Hang Power Cleans (95/65lb.)
*Every-time you break, complete 7 Toes-To-Bar
50 Front Squats (95/65lb.)
*Every-time you break, complete 7 American KB Swings (53/70lb.)
50 Toes-To-Bar
*Every-time you break, complete 5 Hang Power Cleans
50 American KB Swings
*Every-time you break, complete 5 Front Squats
Your goal on this one, is to get the biggest unbroken sets possible so that you don't have to do the penalties. How fast can you get this one done!? And... Can you finish at all!?
Friday
inthegym
General Warmup
walking lunges
5 Rounds: (35min. Total)
40sec. of Rowing (Goal: 12-18 Cals)
20sec. of Rest
40sec. of DB Bench Press (Goal: 10-12 Reps)
20sec. of Rest
40sec. of DB Sit-Ups (Goal: 10-12 Reps)
20sec. of Rest
40sec. of Bike (Goal: 12-18 Cals)
20sec. of Rest
40sec. of DB Deadlifts (Goal 10-12 Reps)
20sec. of Rest
40sec. of Box Jumps (24/20") (Goal: 15-20 reps)
20sec. of Rest
40sec. of DB Push Press (Goal: 10-15 Reps)
20sec. of Rest
Some weight recommendations for the Men:
Bench Press: 45-50lbs.
DB Sit-Up: 45-50lbs.
DB Deadlift: 50-70lbs.
DB Push Press: 45-50lbs.
Some weight recommendations for the Women:
Bench Press: 20-30lbs.
DB Sit-Up: 25-35lbs.
DB Deadlift: 35-50lbs.
DB Push Press: 25-30lbs