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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 Squat
MAX OUT WEEK!
Complete a few warm up sets, and then:
75% x 5
85% x 3
Try for a new 100%
* In between sets, complete 15-20 HEAVY russian KB Swings. These will actually help your squat game today. Try something you may have never swung before :)
Metcon (Weight)
18min. EMOM:
Min. 1) 12/9 Cal Assault Bike
Min. 2) 12 TTB
Min. 3) Front Squat (off the ground)
Rounds 1,2,3 are 5 Front Squats
Rounds 4,5,6 are 3 Front Squats
*Climbing in weight each set, eventually trying to hit the heaviest set possible.
Athome
Get as far as possible in 20min...
3 Rounds:
30 Push-Ups
30 Alt. Hang DB Snatches
2 Rounds:
50 Sit-Ups (Anchor your foot under the DB handle)
50 DB Push Press (both at the same time)
1 Rounds:
100 Air Squats
200 Double Unders
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3 Rounds:
20sec. of Up-Downs
10sec. Rest
20sec. of Lateral Lunges
10sec. Rest
20sec. of Russian Twists
10sec. Rest
Part 2.) "Everest BaseCamp... On a chair..."
Beginner:
10min. of MAX EFFORT CHAIR STEP-UPS
Lateral Lunges:
https://www.youtube.com/watch?v=lp27dtsKsMA
Chair Step-Ups:
https://www.youtube.com/watch?v=8uZUx0ehu2E
Tuesday
Inthegym
Reverse Grip Bench Press
10-12 Reverse Grip Barbell Bench Press
Immediately into;
10-12 Barbell Bent Over Rows
Rest 90sec. Repeat For 4 Total Sets
*Climbing in weight each set
Reverse Grip Barbell Bench Press :
https://www.youtube.com/watch?v=KEg2rbkSl6U
Barbell Rows:
https://www.youtube.com/watch?v=GV-37GQvUgU
7 Rounds For Time:
7 Pull-Ups
7 Shoulder To Overhead (115/75lb.)
7 Burpees
7 Ballslam (20/14)
7 Box Jumps (30/24")
Time CAP: 18min.
Athome
5 Rounds:
25 DB Deadlifts (50/35s)
20 Sit-Ups (anchored)
15 DB Bench Press (50/35s)
10 Toes-To-Bar
A butts & guts BURNER!
Floor press works just fine if you don't have access to a bench.
"Anchored" Just means to put your feet under the dumbbell handles to keep your feet locked down.
Zoombreak
10 minute AMRAP:
Pull a random card and perform the number of reps of the corresponding movement for that card.
Hearts = Push-Ups
Spades = Jump Lunges
Diamonds = Sit-Ups
Clubs = Air Squats
Jokers = 15 Burpees
Aces = 1 rep
Jack = 11
Queen = 12
King = 13 reps
CONFUSED?? READ HERE...
Start a 10-minute clock and immediately pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. For example, if you draw 7 of Spades, perform 7 Jump Lunges. Draw another card and perform the corresponding movements as many rounds as possible in 20 minutes.
Don’t have a deck of cards handy? Check out the ‘Draw a Card’ app that you can download for your phone!
Wednesday
Inthegym
Deadlift (Week 3 of 4)
MAX OUT WEEK!
Complete a few warm up sets, and then:
75% x 5
85% x 3
Try for a new 100%
*Today is an important day, so I don't want to do too much in between sets. If you really want to, you can do a 1min. Plank Hold with the plate like we usually do Monday's. Another option is to do a few muscle ups. 3-6 rep range between sets should be good depending on skill level. If you're a badass, 10 might be ok but they gotta be unbroken.
2 Rounds:
20 Cal Assault Bike
20 Cal Row
20 Front Rack Lunges 115/75
immediately into;
2 Rounds:
15 Cal Assault Bike
15 Cal Row
10 Front Rack Lunges 135/9
Athome
15min. of Straight Booty Work:
5min. of:
30sec. of MAX DB Goblet Squats 45/30lb.+
30sec. of Rest
immediately into;
5min. of:
30sec. of MAX DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest
Then;
EMOM Until you fail...
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round
So... Round 2 looks like this...
2 Devil Press 45/30s
10 Air Squats
So... Round 2 looks like this...
3 Devil Press 45/30s
10 Air Squats
.... What can you get to?!
DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)
Lunges (Hold the DBs at your side)
DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU
DB Goblet Squat:
https://www.youtube.com/watch?v=bLPpeBiBaPo
Zoombreak
For Time:
50 Ice Skaters
50 Jumping Jacks
40 Ice Skaters
50 Jumping Jacks
30 Ice Skaters
50 Jumping Jacks
20 Ice Skaters
50 Jumping Jacks
10 Ice Skaters
50 Jumping Jacks
Part 3.) "Some Shoulder Work"
3-4 Sets of Max Effort Feet Elevated Pike Push-Ups. Rest 90sec. Between Sets.
https://www.youtube.com/watch?v=pwVx4mk3hIw
Thursday
Inthegym
Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB!
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
2 Hang Power Snatch
immediately into;
EMOM x 5min.
3 Hang Power Cleans
EMOM x 5min.
2 Hang Power Cleans
*Score is heaviest 2 rep snatch and 2 rep clean combined.
Metcon
Annie bought a kettlebell (Time)
50-40-30-20-10
Double Unders
AbMat Sit-Ups
Russian KB Swings 53/35
*Time CAP: 15min.
*Anchor your feet around the KB for the Sit-Ups to go faster.
*Suffer from booty burn!? Keep your legs as straight as possible and you won't get it :) ALSO, it is very important to pull your pelvis under you and minimize that space between your low back and the floor. So essentially, bad form = booty burn. Get it together!
Athome
Metcon (AMRAP - Reps)
Everyone's Favorite... Just Glutes and Abs :)
You're going to need:
1.) A slippery floor
2.) Pair of socks
4 Rounds:
60sec. of Sliding Pike
60sec. of Glute Bridges
60sec. of Clapping Flutter Kicks
60sec. of Sliding Curtsy Lunges
60sec. of Straight Leg Sit-Ups
60sec. of Sliding Hamstring Curls
60sec. of REST
ADVANCED: 5 Rounds
Sliding Pike:
https://www.youtube.com/watch?v=dW6CLdspTnU
Clapping Flutter Kicks:
https://www.youtube.com/watch?v=or7bn1zuImo
Sliding Curtsy Lunges:
https://www.youtube.com/watch?v=tXmyJlPjkk0
Straight Leg Sit-Ups:
https://www.youtube.com/watch?v=QbEIn6QsNL0
Sliding Hamstring Curls:
https://www.youtube.com/watch?v=gFcff_YXwW4
Zoombreak
Everyone's Favorite... Just Glutes and Abs :)
You're going to need:
1.) A slippery floor
2.) Pair of socks
4 Rounds:
60sec. of Sliding Pike
60sec. of Glute Bridges
60sec. of Clapping Flutter Kicks
60sec. of Sliding Curtsy Lunges
60sec. of Straight Leg Sit-Ups
60sec. of Sliding Hamstring Curls
60sec. of REST
ADVANCED: 5 Rounds
Sliding Pike:
https://www.youtube.com/watch?v=dW6CLdspTnU
Clapping Flutter Kicks:
https://www.youtube.com/watch?v=or7bn1zuImo
Sliding Curtsy Lunges:
https://www.youtube.com/watch?v=tXmyJlPjkk0
Straight Leg Sit-Ups:
https://www.youtube.com/watch?v=QbEIn6QsNL0
Sliding Hamstring Curls:
https://www.youtube.com/watch?v=gFcff_YXwW4
Friday
Inthegym
Push Press
5-6 Heavy Push Press
Immediately into;
12-15 Standing DB Lateral Raises
Immediately into;
15-20 Banded Pull-Aparts
Rest 90sec. Repeat For 4 Total Sets.
*All of these movements should be to a point of failure somewhere in between the prescribed numbers, so be sure to challenge yourself on each piece!
Metcon
Metcon (AMRAP - Rounds)
Every 3min. x 6 Rounds:
10 Cal Assault Bike
10 Sumo Deadlift High Pulls (95/65lbs.)
10 Kipping Handstand Push-Ups
10 Toes-To-Bar
Athome
20 ROUNDS:
30sec. of work
30sec. of rest
Here's what you're doing during that time:
21-18-15-12-9-6-3
DB Push Press 45/30s
Pull-Ups
Burpees
*You only get 30sec. to work, then you have to stop for 30sec. This goes on for 20min. If you finish the whole workout, go back up in reverse until the 20min. time cap hits.
Zoombreak
Part 1.) "Get Loose"
3 Rounds:
30 sec. of Steam Engines
30 sec. of Air Squats
30 sec. of Lateral Hops Over an Object
30sec. of REST
Part 2.)
10 Rounds For Time:
4 Alternating Crab Toe Touches
4 Push-Ups