2 wk1

Jan 30, 2021

by Ryan Webb

We do crossfit. An evolved version. A better 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

nthegym

Legs:

Back Squats

Set 1) 5 reps @65% of 1RM

Set 2) 5 reps @75% of 1RM

Set 3) MAX reps @85% of 1RM

*Shooting for more than 5 reps on the last set

*Warm-up sets not included

*Rest 2-3min. Between Sets

Chest:

10-12 Banded Incline Fly's.

Rest 90sec. Repeat For 3 Total Sets.

https://www.youtube.com/watch?v=8f7KXcOfzsI

Back:

8-10 Towel "T Bar" Rows.

Rest 2min. Repeat For 3 Total Sets.

https://www.youtube.com/watch?v=ERx1ROl72ZY

Shoulders:

8-10 Lateral DB Raises. (I want these to be heavy!)

Rest 90sec. Repeat For 3 Total Sets.

*After the 3rd set, cut the weight in half and do a burnout set of 15-20 reps

Biceps:

8-10 Alternating DB Curls. Rest 90sec. Repeat For 3 Total Sets.

https://www.youtube.com/watch?v=gPZX2vTQSYY

Triceps:

6-8 Flat Bench Barbell Skull Crushers (regular grip).

Rest 90sec. Repeat For 3 Total Sets.

Abs:

3 sets of landmine "21's."

Rest 60sec. Repeat For 3 Total Sets.

**21's are 7 reps in the left arm, 7 reps in the right, and then 7 reps with both arms. Watch the video below. We have done these a few times, so you may be able to add some weight these days.

Athome

3 Rounds, For Total Reps in 17 minute:

1 minute DB Deadlifts

1 minute Double Unders

1 minute Toes-To-Bar

1 minute DB Push Press

1 minute of 10m Shuttle Sprints

1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises.

Zoom break

For Time:

50 "Shredders"

Advanced: 150 reps (insert whoa face)

Shredders Demo:

https://www.instagram.com/p/B_aH-x_Hxri/?utm_source=ig_web_copy_link

Tuesday

Inthegym

21min. to get as far as possible...

10 Burpees

20 Calorie Of Choice

10 Burpees

30 American KB Swings 53/35lb

20 Calorie Of Choice

10 Burpees

40 Crossbody Toe Taps

30 American KB Swings 53/35lb

20 Calorie Of Choice

10 Burpees

50 Double Unders

40 Crossbody Toe Taps

30 American KB Swings 53/35lb

20 Calorie Of Choice

10 Burpees

Rest 5min.

(26-35min.)

3 Rounds:

Min. 1) 40sec. of Single DB Bicep Curls

Min. 2) 40sec. of Single DB Tricep Extensions

Min. 3) 40sec. of Banded Pull-Aparts

The "20 Calorie Of Choice" can be either row, bike, or ski. You may only pick 1 today however. No swapping back and forth.

----------------------------------------

Single DB Bicep Curls:

https://www.youtube.com/watch?v=Fi2FhYZnC5A

Single DB Tricep Extensions:

https://www.youtube.com/watch?v=ERVu9ZNhrSA

Banded Pull Aparts:

https://www.youtube.com/watch?v=LMZiR-z8VYE

Athome

For Time:

75 DB Bench Press

75 DB bent rows

*Every time you break, complete a 200m Run

*Start the workout with a 200m Run

Zoombreak

Every 2min. x 5 Rounds:

5 Burpees

10 Push-Ups

15 Sit-Ups

20 Air Squats

Wednesday

inthegym

death by backsquat 70/80%

then 2 min of 8 things

Sandbag squats
Double KB deadlifts
split squats
rdl
upright row
DB press
your choice
DB floor press

2-3 100m heavy yoke bear crawl

Athome

For Time:
20-18-16-14-12-10-8-6-4-2
DB Hang Clean and Jerks
Alternating DB Reverse Lunges

Numbers are TOTAL reps. So for your first set, it's 10 clean and jerks on the right arm, 10 on the left, and then 20 alternating lunges (left + right = 2 reps)

Zoombreak

For Time and Quality:
50 Lateral Lunges (left + right = 2 reps)
10 Shoot Throughs
40 Lateral Lunges
20 Shoot Throughs
30 Lateral Lunges
30 Shoot Throughs
20 Lateral Lunges
40 Shoot Throughs
10 Lateral Lunges
50 Shoot Throughs

Thursday

Inthegym

(0-27min.)

3 Rounds:

8min. Running Clock...

400m Run

400m Row

Immediately into;

AMRAP:

6 Bench Press 135/75

6 Pull-Ups

- Rest 90sec. After Each 8min. Round

- Start where you left off on the AMRAP for each round.

(30-35min.)

5 Rounds:

30sec. of Heavy DB Sit-Ups

30sec. Rest

Part 1.)

Feel free use Dumbbells here instead of barbell bench or change the weight to something that fits your strength level. Just make sure it's something that you can consistently move through with little rest.

Part 2.)

Most guys will use between 50-70lb.s on the DB Sit-Ups. Ladies - 30-50lbs. Don't forget to anchor your feet down like the demo video.

DB Sit-Up Demo:

https://www.youtube.com/watch?v=7HOeW1m684I

Athome

20min. Running Clock...

30sec. of Plank

immediately into;

30sec. of Max Chair Toe Taps

**Continue until you reach 200 Toe Taps (L+R=2 reps)

Go immediately into;

30sec. of Plank

immediately into;

30sec. of Max Squat Jacks

**Continue until you reach 100 Squat Jacks

Go immediately into;

30sec. of Plank

immediately into;

30sec. of Reverse Burpees

**Continue until you reach 50 Reverse Burpees

To be clear, the first 30 seconds of EVERY minute is a plank. The next 30 seconds is max reps working towards finishing the toe taps, squat jacks, or reverse burpees.

If you can no longer hang onto the 30sec. of regular plank, you may switch to a side plank.

Reverse Burpee:

https://www.youtube.com/watch?v=Pr6u1DINwYU

Squat Jacks:

https://www.youtube.com/watch?v=iV__X3Zddxs

Chair Toe-Taps:

https://www.youtube.com/watch?v=9wfd6o5Uplo

Zoombreak

30sec. of Plank

immediately into;

30sec. of Max Chair Toe Taps

**Continue until you reach 200 Toe Taps (L+R=2 reps)