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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 (Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
*Rest 2-3min. Between Sets (including the plank)
* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate (or more) on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That's a good thing don't worry :)
15min. AMRAP:
10 Cal Row
10 Ballslam 30/20
2 Squat Cleans at 50% of 1RM
*Every 2 Rounds add 5% to the bar.
*So it goes like this:
- Round 1 and 2 is 50%
- Round 3 and 4 is 55%
- Round 5 and 6 is 60%... and so on...
*Scaled is 135/95 the entire time.
Athome
EMOM for as long as possible...
4 DB Power Cleans 45/30s
4 DB Front Squats
4 DB Push Jerks
**Stop at 20min. regardless
Tuesday
Inthegym
Three Position Snatch
Spend 20min. Working up to something heavy here... Take a 2 second PAUSE at each position and FOCUS on the positioning.
Position 1) From Mid Thigh
Position 2) From Just Below The Knee
Position 3) From The Floor
*KEY points today are going to be really focusing on sweeping that bar into your hip crease, keep your eye gaze forward, HOOK GRIP, and moving your feet on the jump a max of 4-6 inches on each side. Anything more is a "yardsale" and not beneficial.
Milk was a bad choice (Time)
For Time:
21-15-9
Push Jerks 135/95
Burpees Over The Bar
Toes-To-Bar
Athome
Part 1.)
3 Rounds For Time:
10 Pull-Ups
20 Push-Ups
30 Sit-Ups (anchored)
40 Air Squats
Part 2.)
5min. AMRAP:
6 Single DB Bicep Curls
6 Single DB Tricep Extensions
Part 3.)
5min. AMRAP :
Max Bodyweight Bench or Chair Dips
*Weighted optional
2-3min. Rest between sections
Single DB Bicep Curls:
https://www.youtube.com/watch?v=Fi2FhYZnC5A
Single DB Tricep Extensions:
https://www.youtube.com/watch?v=ERVu9ZNhrSA
Bench Dips:
https://www.youtube.com/watch?v=5H5nKVULKQs
Wednesday
Inthegym
Deadlift (Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
*In between each set complete 3 strict CHIN ups. Add weight here if you can. Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs also works well.
*This should be a little heavier than last week. If you didn't do them last week, then stick to 5-6 reps
Metcon
Metcon (AMRAP - Rounds and Reps)
3min. AMRAP:
6 Cal Assault Bike
6 Front Rack Lunges 95/65
3min. AMRAP:
6 Pull-Ups
6 Front Squats 95/65
3min. AMRAP:
6 Cal Assault Bike
6 Front Rack Lunges 95/65
3min. AMRAP:
6 Pull-Ups
6 Front Squats 95/65
1min. Rest After Each Section.
Glutes are gunna be sore tomorrow :)
Athome
Part 1.)
8 Rounds:
20sec. of Double Unders
10sec. of REST
Part 2.)
For Time:
100 Alt. DB Snatches 50/35lb.
*At the top of each minute, complete 5 Toes-To-Bar
*Start with Toes-To-Bar
Part 3.)
Accumulate a 4min. Plank Hold
*Start the clock and pause it each time you break. Once the 4min. is done, you're done!
Rest 3-4min. Between sections
Thursday
inthegym
For Time:
Run 800m
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135
Run 800m
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean 185/135
*RX+ is 225/155
*There is no break between sections. Essentially this is the classic "Holleyman" workout with running and burpees instead of HSPU's.
*Time CAP: 35min.
Athome
Part 1.) "Ab + Shoulder BURN!"
4 Rounds:
30sec. of Sliding Pike
30sec. of Sliding Mt. Climbers
30sec. Rest
Part 2.) "Chest + Ab Circuit"
4 Rounds For Time:
25 Push-Ups
25 Figure 8 Flutter kicks
* Advanced do a 12min. AMRAP
Part 3.) "Cardio Finisher"
For Time:
200 Lateral Hops Over A Small Object
*I am using a water bottle in the video link
*Left + Right = 1 Rep
Sliding Pike:
https://www.youtube.com/watch?v=dW6CLdspTnU
Sliding Mt. Climbers:
https://www.youtube.com/watch?v=xC_L8xgHwUA
Flutter Kicks Demo:
https://www.youtube.com/watch?v=or7bn1zuImo
Lateral Hops Over an Object:
https://www.youtube.com/watch?v=ZXyHZjJNt5Y
Friday
Inthegym
Push Jerk
5 at 50% EFFORT
5 at 60% EFFORT
5 at 70% EFFORT
5 at 80% EFFORT
* SUPERSET with 8-10 supinated barbell rows.
-Rest 90sec. Between Sets-
Row DEMO:
https://www.youtube.com/watch?v=D2YGzQ5G6J4
Metcon
Metcon (Time)
4 Rounds For Time:
25 Russian KB Swings 70/53
20 Push Press 75/55lb
15 Cal Row
10 Toes-To-Bar
*Lock out those push presses for a split second every rep. Your arm locking out and going straight back down WITHOUT a pause does NOT count.
*THIS WEIGHT SHOULD BE SIGNIFICANTLY LIGHTER than part 1. If it's not, then maybe even just the bar will do it for you.
*Time CAP: 18min.
*RX+ is an 18min. running clock with max muscle ups in remaining time :) Put your finish time and then your Muscle up # in the comments.
AThome
Metcon (No Measure)
For Time & Quality:
10-9-8-7-6-5-4-3-2-1
Single Arm Bench Press (right)
Bent Over Row (right)
Single Arm Bench Press (left)
Bent Over Row (right)
Rest 3min.
6min. to get as many reps as possible...
Heavy DB Anchored Sit-Ups
Weight for part 1: 50/35+ *Something heavier ideally like 70/45
Sit-Up Demo:
https://www.youtube.com/watch?v=7HOeW1m684I