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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
Inthegym
Back Squats
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest/Back Superset:
1min. of Max Push-Ups
Immediately into;
1min. of Max Strict Pull-Ups
Rest 1min. Repeat For 4 Total Sets
*For today, if your strict pull-ups start to fade, you may use a kip.
Shoulders:
10-12 Barbell Upright Rows.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=lS2Ua2vJI2E
Biceps:
10-12 Reverse Grip Barball Curls
Rest 90sec. Repeat For 3 Total Sets.
Triceps:
10-12 Reverse Grip Barbell Skull Crushers. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=UlO6PAsNrFM
Abs:
10-12 Landmine Uppercuts on each side
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=_cdxjBjAeNU
Athome
20min. Running Clock...
1 Round For Time:
75 Double Unders
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups
*Rest 90sec. After Each Round
Zoombreak
40sec. of Work
20sec. of Rest
Until you finish...
25 Rounds Of:
1 Burpee
2 Air Squats
3 Push-Ups
4 Lunges
You goal is to do 2 rounds every 40sec.
Tuesday
Inthegym
10min to try and finish...
100 Calorie Row
*20 Double Unders at the top of every minute
*Start with the 20 Double Unders
*Can you finish this one!?
10min. to get as far as possible...
10-20-30-40-50
Russian Kettlebell Swings (70/53lb)
Sit-Ups (feet anchored around KB)
10min. to finish...
100 DB Bench Press 50/25s
*Every-time you break, complete 5 strict pull-ups or 10 kipping.
*3 min rest between sections
Athome
For Time:
400m Farmer Carry with (2) 45/30lb. DBs
Immediately into;
7 rounds of:
10 Toes-To-Bar
10 Sit-Ups (Feet Anchored in DBs)
10 Push-Ups
Immediately into;
400m Farmer Carry with (2) 45/30lb. DBs
Zoombreak
3 Rounds:
10 Toes To Hands
15 Reverse Sit-Ups
20 Regular Sit-Ups
25 Russian Twists
Rest 60sec. After Each Round
Wednesday
BTQ
lets do some songs
Roxanne
Sally
Athome
Section 1.)
1min. Plank on your hands
Immediately into;
10-15 DB Power Cleans 50/35s
Rest 90sec. Repeat For 3 Total Rounds
Section 2.)
10-15 DB Push Press
Immediately into;
10-15 Bentover DB Rows
Rest 90sec. Repeat For 3 Total Rounds
Section 3.)
For Time: (Time CAP: 10min.)
75 DB Goblet Squats 50/35lb.
*4 Burpees at the top of every minute
*Start with 4 burpees
Zoombreak
Fun Conditioning Piece:
Play the song "Roxanne" by "The Police." Every time he says the word "Roxanne" in the song -- do 1 burpee! Be careful though, he doesn't always say the full word and sometimes there's a few back to back. Will bring some serious smiles out today :)
Thursday
Inthegym
35min. to GET AS FAR AS POSSIBLE!!
Teams of 2:
20 Toes-To-Bar
40 Burpees
20 Toes-To-Bar
60 DB Push Press 50/35s
40 Burpees
20 Toes-To-Bar
80 Calorie Row
60 DB Push Press 50/35s
40 Burpees
20 Toes-To-Bar
100 DB Deadlifts 70/50s
80 Calorie Row
60 DB Push Press 50/35s
40 Burpees
20 Toes-To-Bar
120 Box Jumps 24/20"
100 DB Deadlifts 70/50s
80 Calorie Row
60 DB Push Press 50/35s
40 Burpees
20 Toes-To-Bar
1 Person Works at a time. Split the reps however you like! If you and your partner are pretty strong, you can try 70/45s on the push press and shoot for something a little heavier the DB deadlifts.
Honestly, I don't know if anyone will even get to that last section with the box jumps, but I threw it in JUST INCASE ;)
Have FUN and GODSPEED!
Athome
Section 1.)
1min. Plank on your hands
Immediately into;
10-15 DB Power Cleans 50/35s
Rest 90sec. Repeat For 3 Total Rounds
Section 2.)
10-15 DB Push Press
Immediately into;
10-15 Bentover DB Rows
Rest 90sec. Repeat For 3 Total Rounds
Section 3.)
For Time: (Time CAP: 10min.)
75 DB Goblet Squats 50/35lb.
*4 Burpees at the top of every minute
*Start with 4 burpees
Zoombreak
2 Rounds For Time:
25 Shoot Through Complex's
50 Chair Step-Up's (L+R= 1)
*You need 2 chairs or 2 benchesShoot Through Complex:
https://www.youtube.com/watch?v=O3bs55Satr8
(So you're doing a push-up, shoot in, dip, shoot out. That's 1 rep)
Friday
inthegym
Barbell Push Press
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Legs:
6-8 Heavy Barbell Hip Thrusts.
*Shoot for 5%+ more than last week
Rest 2-3min. Repeat For 3 Total Sets.
Chest:
30sec. of High Band Fly's (right)
Immediately into;
30sec. of High Band Fly's (leftt)
30sec. Rest
(Repeat For 4 Total Rounds)
https://www.youtube.com/watch?v=WI1AQ1kEhCQ
Back:
12-15 Banded Single Arm Pull Downs (Prone Position) on each arm. Rest 60sec. After the 2nd arm. Repeat For 3 Total Sets. *Be sure and SQUEEZE at the bottom of every rep and pause for 1sec. These are actually a lot harder than they look!
https://www.youtube.com/watch?v=4_6a-5lNltw
Triceps:
10-12 Bilateral DB Overhead Extensions. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7EUiaRGShlI
Bicep:
8-10 DB Hammer Curls (Curling both at the same time). Rest 90sec. Repeat For 3 Total Sets
Calves:
10-12 Seated DB Calf Raises. *On the last rep of each set, HOLD it at the top (Flexed) for a 10sec. count.
Rest 60sec. Repeat For 4 Total Sets.
*If you have access to a seated calf machine, use it!
https://www.youtube.com/watch?v=WSOtYQLefI8
Athome
Section 1.)
2min. AMRAP:
20 Alternating DB Snatches 45/30lb.
Max DB press
Rest 1min. Repeat For 4 Total Sets.
Section 2.)
10min. AMRAP:
5 Chin-Ups (underhand grip)or DB bent rows
5 DB Bench Press
Section 3.)
8 Rounds:
20sec. of Seated Knee Tucks
10sec. Rest
https://www.youtube.com/watch?v=09UyhjFuiy0&pbjreload=101
Zoombreak
2 rounds
(0-1min.)
50sec. Plank
(1-2min.)
50 Jumping Jacks
(2-3min.)
50sec. Plank
(3-4min.)
50 Jumping Jacks
(4-5min.)
50sec. Plank