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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
api
Athome
For Time:
100 DB Deadlifts 70/50lb.
*EMOM 30 Double Unders
*Start with 30 Double Unders
Rest as needed before this piece...
Tabata DB Russian Twists (35/20lb)
20sec. of work x 10sec. of rest until you hit 100 reps. Left +Right +1 rep.
Extra Credit:
If you choose to do this piece, then do it before Section 2:
7min. to finish:...
100 Alternating DB Push-Ups
*Do 5-6 on each side and keep switching continuously until finished. If you do not finish, no worries.. We can try again in the future :)
https://www.youtube.com/watch?v=mx1B-pK8TBY
Zoombreak
Part 1.) "Warm"
3 Rounds:
30sec. of Invisible Jump Rope
30sec. of Crossbody Toes Taps
*No rest (3min. straight)
Part 2.) "Let's Go!"
Every 3min. x 3 Rounds:
30 Air Squats
20 Sit-Ups
10 Burpees
Tuesday
Inthegym
20min. EMOM:
MIn. 1) 12 Toes-To-Bar
Min. 2) 2 Power Clean and Jerks
*Climbing in weight to the heaviest #'s you can hit.
*Advanced: 15 Toes-To-Bar
Metcon
Metcon (AMRAP - Reps)
15min. to get as far as possible...
20 American KB Swings, 1 HSPU
19 American KB Swings, 2 HSPU's
18 American KB Swings, 3 HSPU's
...continue this pattern until...
2 American KB Swings, 19 HSPU's
1 American KB Swings, 20 HSPU's
Athome
EMOM until you fail...
Odd Minute: 12 Burpees
Even Minute: 6 Single Arm DB Push Press or Jerk on each arm (12 total)
*Every Round you go up 1 rep on the Press or Jerks
*Weight is 50/35s
*Advanced is 70/50s but start at 5 reps
Goes like this...
Round 1:
Odd Minute: 12 Burpees
Even Minute: 7 DB Push Press or Jerk
Round 2:
Odd Minute: 12 Burpees
Even Minute: 8 DB Push Press or Jerk
Round 3:
Odd Minute: 12 Burpees
Even Minute: 9 DB Push Press or Jerk
... And So on until you can no longer finish your number. Should be able to get to 12-15 Range? Maybe more? Rx+ is obviously a lot harder.
I personally tested this with 15 burpees and an 80lb. and finished the round of 12. So for you advanced guys, you can definitely beef it up. Super fun one!
Zoombreak
5 Rounds:
1min. Plank
Immediately into 50 reps of "X"
Rest 1min.
Round 1: Glute Bridges
Round 2: Bodyweight Russian Twists (L+R= 1 rep)
Round 3: Fire Hydrants (50 left + 50 right)
Round 4: Clapping Flutter Kicks (each clap is 1 rep)
Round 5: Glute Bridges
Wednesday
Inthegym
4-6 Reps as Heavy as possible
Superset with/
4-6 Weighted Chin-Ups (underhand)
Rest 2-3min. Repeat For 4 Total Sets
10min. to try and finish....
50 Kipping Pull-Ups
100 Push-Ups
200 Double Unders
*You may break this HOWEVER you like :)
5min. to finish...
10 Rounds:
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups
Plate Sit-Up + Reverse Sit-up Demo:
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey
Athome
For Time:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Front Squats 70/50lb DB
Toes-To-Bar
Front Squats are holding (1) DB vertically in your hands, palming the top of the DB.
Keep your feet TOGETHER. No space in between your feet.
Front Squat Demo:
https://www.youtube.com/watch?v=U7Y-bY4bZj0
Metcon
Metcon (No Measure)
Extra Credit Piece:
This section will work the inside of your legs (Adductors) and you abs. Compliments the above workout very well :)
Move quick, but keep form priority:
40-30-20-10
Lateral Bodyweight Lunges (L+R= 2)
Seated Knee Tucks
Seated Knee Tucks Demo:
https://www.youtube.com/watch?v=09UyhjFuiy0
Lateral Bodyweight Lunge Demo:
https://www.youtube.com/watch?v=s5NBmofl6Ns
Zoombreak
3 Rounds:
30sec. of Shoulder Taps
30sec. of Hollow body hold
30sec. of Ice Skaters
30sec. of Hollow body hold
Thursday
Inthegym
20min. Running Clock...
EMOM x 5min.
15/12 Cal Row
EMOM x 5min.
5 Deadlifts 225/155
EMOM x 5min.
15/12 Cal Row
EMOM x 5min.
5 Deadlifts 275/185
*You stay at the same station for ALL 5min. before switching. So, for the rowing section, you never get off the rower.
*No rest between EMOMs
*Choose a CHALLENGING deadlift weight, but make sure you can do it unbroken each minute with solid form.
*RX+ 315/205 the entire time
*Score is the rounds you finished :)
Accessory Work
Metcon (No Measure)
That first part was nasty, so lets do some slower paced fun and sexy stuff :)
12min. to try and finish the following:
1.) 3 Sets of Weighted Planks. 1min. on x 1min. off. Use a 45/25lb. plate or more.
2.) 3 sets of "21" Landmine Sit-Ups. Rest 1min. Between Sets.
*21's are 7 rep in the left arm, 7 reps in the right, and then 7 reps with both arms.
21 Demo:
https://www.youtube.com/watch?v=XpIJA212Zeo
Athome
Part 1.) "Gettin Movin"
3 Rounds:
30sec. of Star Plank (right side)
30sec. of Star Plank (left side)
30sec. of Steam Engines
30sec. of Mountain Climbers
30sec. of REST
Part 2.) "House Party"
3 Rounds:
1min. of Wall Walks
1min. of Air Squats
1min. of Lateral Hops Over An Object
1min. of Burpees
1min. of Seated Knee Tucks
1min. of Rest
*Be sure to go HARD on each station and truly try to get as many reps as possible.
Wall Walk:
https://www.youtube.com/watch?v=c5DrKyP6VZM
Seated Knee Tucks:
https://www.youtube.com/watch?v=09UyhjFuiy0
Lateral Hops Over An Object :
https://www.youtube.com/watch?v=ZXyHZjJNt5Y
Star Plank:
https://www.youtube.com/watch?v=xtSy_HcBhOY
Steam Engine:
https://www.youtube.com/watch?v=mOROGfChxYU
Zoombreak
3 Rounds:
30sec. of Star Plank (right side)
30sec. of Star Plank (left side)
30sec. of Steam Engines
30sec. of Mountain Climbers
30sec. of REST
Star Plank:
https://www.youtube.com/watch?v=xtSy_HcBhOY
Steam Engine: