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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
5 supersets
5/3 back squats
3 clean
rest 2-3 min
Get as far as possible in 15min...
2 rounds of whole thing
5 Rounds:
5 Double DB Hang Power Cleans
5 DB Lunges
Immediately into;
5 Rounds
8 Push-Ups
6 Toes-To-Bar
Tuesday
General Warmup
oblique opener
walking lunges
Lateral walks
5 supersets
5/3 press
5 bent over rows
rest2-3 min
2min. AMRAP:
15/12 Calorie Bike Sprint
Max Double Unders in remaining time...
Rest 1min.
2min. AMRAP:
15/12 Calorie Bike Sprint
Max Alternating DB Snatches in remaining time...
Rest 1min.
2min. AMRAP:
15/12 Calorie Bike Sprint
Max Double Unders in remaining time...
Rest 1min.
2min. AMRAP:
15/12 Calorie Bike Sprint
Max Alternating DB Snatches in remaining time…
Wednesday
General Warmup
walking lunges
"Cardio MASH"
0-8min...
3 Rounds:
.25m bike
10 Burpees Over The Bar
8-16min...
3 Rounds:
200m Run
10 Barbell Thrusters 75/55lbs.
16-24min...
3 Rounds:
250m Row
10 Burpees Over The Rower
24-32min...
200m Run
10 Barbell Thrusters 75/55lbs.
32-40min:
Max Sit-Ups in remaining time....
PLEASE do not drop the bar on the thrusters. #SaveTheTens #SaveTheFifteens
Also, if you like, you may add a dumbbell for the sit-ups to make it a little harder :)
Thursday
General Warmup
walking lunges
5 superset
5/3 front squats
3 hang power cleans
2-3 min rest
4 Rounds:
1min. of Max Barbell Overhead Squats (45/35lbs.)
1min. of Max American KB Swings (53/35lb.)
1min. of Box Jumps (24/20")
1min. of Rest
This is one of the "looks really easy on paper" kind of workouts. Try to really rack up some reps each minute. Then, after the first round, your goal is to just try and hang onto those numbers for the rest of the workout.
Friday
General Warmup
walking lunges
5 supersets
5/3 bench press
5/3 deadlift
rest 2-3 min
Complete 250 Reps in any rep scheme or order you like using only these 3 movements:
Bike Calories
Pendlay rows
SB G2OH
All I want is 50 reps of each movement. After that, you can do whatever you want. Even if you just stay on the bike the whole time. Whatever sounds the most fun to you today!