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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
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
* In between sets, complete a 15-20 HEAVY anchored DB Sit-Ups.
Video Demo: https://www.youtube.com/watch?v=7HOeW1m684I
18min. AMRAP:
7 Cal Bike
7 Power Clean and Jerks 135/95
7 Ballslam 30/20lb
*If you get 8 Rounds you can stop early and record your time :)
athome
With a Running Clock in 16 minutes...
Tabata DB Deadlifts
Tabata Toes-To-Bar
Tabata DB Push Press
Tabata Sit-Ups (anchored)
*1 minute Rest between exercises
Tabata = (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 4min. at each station and 32 total intervals.
Score is total number of reps completed in all intervals.
Tuesday
inthegym
Every 2min. x 10 Rounds:
10 Toes-To-Bar
1 Hang Power Snatch
1 Full Power Snatch
*Climbing in weight. Start light and build. The TTB should be easy, so if you have to start breaking just cut it to 7.
4 Rounds:
Min. 1) Max American KB Swings 53/35
Min. 2) Max Burpee Box Jumps 24/20"
Min. 3) Rest
This NEEDS to be an "all out" effort to really hit that stimulus. It's also going to be a lot harder than you think, so be ready for the pain-cave. Go hard on the first round and figure out what's possible for you as far as reps go. Try not to fall off too much. Stay within 3-4 reps on each movement.
Athome
Metcon (AMRAP - Rounds and Reps)
5 DB Squat Cleans 45/30s
30 Double Unders
5 Burpees
Rest 30sec.
Repeat for as many rounds as possible in 20min.
Wednesday
Inthegym
Deadlift
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well. If you need to scale, try a band for sets of 6-8 and build that strength up.
** If you'd prefer to work on glutes a little more today, you could throw a Hip Thrust in instead of pull-ups. Sets of 8-10 after your deadlift sets.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Athome
Metcon (Time)
10 Rounds:
10 DB Bench/floor Press 50/35lb.
10 Kipping Pull-Ups or db bent rows
10 DB Russian Twists 50/35lb.
Thursday
inthegym
A longer cardio style piece today!
5 Rounds:
Min. 1 ) 15/12 Cal Assault Bike
Min. 2 ) 3 Power Cleans (climbing)
Min. 3 ) 15/12 Cal Row
Min. 4 ) 5 Bench Press (climbing)
Min. 5 ) 60 Double Unders
Min. 6 ) Max Russian KB Swings 70/53
Min. 7) REST
*Option 2 instead of climbing in weight, is doing max reps for 40sec. at a medium effort weight.
Athome
For As Long As Possible....
From 0:00-3:00
1min. Plank on your hands
10 Up Downs
20 Lateral hops over an object
Then, from 3:00-6:00
1min. Plank on your hands
12 Up Downs
24 Lateral hops over an object
Then, from 6:00-9:00
1min. Plank on your hands
14 Up Downs
28 Lateral hops over an object
Then, from 9:00-12:00
1min. Plank on your hands
16 Up Downs
32 Lateral hops over an object
Every 3min. you continue to add 2 updowns and then double the # of updowns for your lateral hops. Continue following the same pattern for as long as possible. How far can you get?!
Also... I would like this to last about 20 minutes, so if you know you will fail early, then make them 4min. sections instead of 3!
Up Down:
https://www.youtube.com/watch?v=hMc5suijfIw
Lateral Hops Over an Object: (I am using a water bottle, but you can use ANYTHING! Even a pencil works!)
https://www.youtube.com/watch?v=ZXyHZjJNt5Y
Friday
Inthegym
18min. Window...
8-10 Barbell Push Press
Immediately into;
10-12 DB Seal Rows
Rest about 2min. Repeat For 3-4 Sets
DB SEAL ROW DEMO:
https://www.youtube.com/watch?v=n3lUlCoxfhY
For Time:
40 Alternating DB Snatches (50/35lb.)
10 Front Squats (75/55lb.)
30 Alternating DB Snatches
20 Front Squats
20 Alternating DB Snatches
30 Front Squats
10 Alternating DB Snatches
40 Front Squats
*At the top of EVERY minute, complete 5 Toes-To-Bar
Athome
7 Rounds For Time:
400m Run
29 Goblet Squats with (1) 45/30lb DB
Daily D version of the CrossFit HERO WOD "Manion."
The original version of this workout is with a 135/95lb. barbell. Though the DB version would shave some time off and make it a littler more doable for everyone.
If you wanna beef it up, use a little heavier DB or even KB can easily be held in the goblet position.
Goblet Squat Demo:
https://www.youtube.com/watch?v=Xjo_fY9Hl9w