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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
front squat
upper body pull
Lactic tolerence
Athome
EMOM x 20:
Min. 1) Max reps of DB Floor Press (right arm only)
Min. 2) Max reps of DB Bent Over Row (right arm only)
Min. 3) Max reps of DB Floor Press (left arm only)
Min. 4) Max reps of DB Bent Over Row (left arm only)
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set clock for 15 min do as much as possible
"12 Days of Christmas"
1 "Butt Slap" Burpee
2 V-Ups
3 Squat Jumps
4 Starfish Sit-Ups
5 Seconds of Handstand Hold
6 Jumping Lunges
7 Tricep Push-Ups
8 Mountain Climbers
9 Reverse Sit-Ups
10 Lateral Lunges
11 Hollow Rocks
12 Jumping Jacks
Complete the reps the same way you sing the 12 days of Christmas song. Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round which is: 12-11-10-9-8-7-6-5-4-3-2-1.
Tricep Push-Ups:
https://www.youtube.com/watch?v=-nfTC718a1I
Starfish Sit-Ups Demo:
https://www.youtube.com/watch?v=HLH9WgbYOCI
Butt-slap Burpee Demo:
https://www.instagram.com/p/B9zl2QOn1I7/?utm_source=ig_web_copy_link
Hollow Rock Demo:
https://www.youtube.com/watch?v=p7j02V1fIzU
Tuesday
inthegym
deadkift
upper body push
upper lower endurance (annie)
Athome
For Time:
20-18-16-14-12-10-8-6-4-2
Alternating DB Snatches 45/30lb.
10-9-8-7-6-5-4-3-2-1
DB Thrusters
You just need 1 DB for the snatches, but then you need 2 DBs for the thrusters.
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For Time:
- Accumulate a 10min. Plank Hold
Every Time You Rest, Complete;
10 Alternating Pistols
15 Push-Ups
** Before start this, complete 50 Bodyweight Russian Twists as a one time "buy in." Gotta do it to make that first plank a little harder ;)
Incase you're confused... You complete 50 russian twists, then try to chip away at a 10min. accumulated plank. Each time you rest from the plank, you must complete 1 round of 10 Alternating Pistols and 15 Push-Ups.
Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Need to scale? Squat on one leg to a chair and sit back up!
Wednesday
inthegym
weightlifting
rings
squat endurance
Athome
(0-10min.)
5 Rounds:
7 Single Arm Devil Press
14 Russian Twists w/DB (L+R=1)
(10-20min.)
4 Rounds:
10 Renegade Rows (ea. arm)
20 DB Deadlifts
60 Double Unders
(20-25min.)
Optional Cash Out!
5min. AMRAP:
Max DB Sit-Ups
The only rest you get between stations is from finishing the piece early! So be sure to move quick and earn it!
Weight 45/30s
Weighted DB Sit-Up Demo:
https://www.youtube.com/watch?v=7HOeW1m684I
Single Arm Devil Press:
https://www.youtube.com/watch?v=zCrgj9pbWas
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20min. Running Clock...
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Chair Dips
30-27-24-21-18-15-12-9-6-3 Sit-Ups
Thursday
inthegym
nuro/core
kettlebell
flexability
row
Athome
In Teams of 2!
Have a friend nearby or get them on FaceTime or Zoom! This is going to be a SUPER fun day!
50 Rounds:
5 Air Squats
6 Jumping Lunges
7 Push-Ups
You must compete the entire round before your partner can go! You will both be doing 25 rounds each!
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In Teams of 2!
Have a friend nearby or get them on FaceTime or Zoom! This is going to be a SUPER fun day!
30 Rounds:
5 Air Squats
6 Jumping Lunges
7 Push-Ups
You must compete the entire round before your partner can go! You will both be doing 25 rounds each!
Need to scale it? Or want to do it with a friend who doesn't have much training experience? No problem! Just have them do 3/4/5 or even 2/3/4 on the reps! You keep yours as is :)
Have fun!
Need to scale it? Or want to do it with a friend who doesn't have much training experience? No problem! Just have them do 3/4/5 or even 2/3/4 on the reps! You keep yours as is :)
Have fun!
Friday
Athome
Part 1.) Chest/Back/Core
EMOM x 15min. (5 Rounds)
Min. 1) Partial DB Cleavage Cutters
Min. 2) Pull-Ups
Min. 3) Hollow Body Hold
*NO REST between rounds
---Rest 2-3min.---
Part 2.) Tricep work
5min. running clock for max reps:
Weighted Bench Dips
*Pick a weight that you think you can get at least 50 reps with.
Weighted Bench Dips:
https://www.youtube.com/watch?v=5H5nKVULKQs
Hollow Body Hold:
https://www.youtube.com/watch?v=zYkNCoGJz7I
Partial DB Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8
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For Time:
250 Up Downs!
Video Demo:
https://www.youtube.com/watch?v=hMc5suijfIw
This is by far one of my most popular bodyweight workouts I have ever posted! It's always fun to retest and see how much better you can do on it.
It is such a simple movement, but after about 100, it does get a lot harder than it looks! However, it can definitely be done ANYWHERE and it is oddly very fun if you have a buddy to do it with!
Saturday
inthegym
running
API