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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
Barbell Incline Bench Press
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
Legs:
8-10 Lateral Barbell Lunges on EACH leg. Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Ih-4lXtGqaA
Back:
6-8 Weighted Chin-Ups (underhand grip). Rest 2min. Repeat For 4 Total Sets.
*If you can NOT do weighted Chin-Ups, than do 1 minute of bodyweight chin-ups (not weighted). Rest 1 minute. And Repeat for total 3 Sets.
Shoulders:
8-10 Standing (Neutral Grip) DB Shoulder Press. Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=kCtnx8Wdzzk
Bicep:
3 Sets of Single DB "21s." Rest 90sec. Between Sets.
https://www.youtube.com/watch?v=p5eiS8aPM4w
Triceps:
3 Sets of Weighted Bench Dips to Failure. Rest 2min. Between Sets. (Use a weight that gets you between 12-18 reps)
https://www.youtube.com/watch?v=5H5nKVULKQs
Calves:
Farmer Walks on your TipToes.
1.) Pick a pair of dumbbells and hold them at your sides. You may use straps so grip doesn't become a factor.
2.) Get on your tippy-toes and walk forward for as far as you can go, taking short steps. As soon as you fail, REST 2 MINUTES. Then Repeat for 3 TOTAL sets . *If you have limited space, back and forth is fine.
Athome
For Time:
75 DB Bench Press
75 DB 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
Tuesday
inthegym
Triathlon Style Murph
Get as far as possible in 35min..
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
.7 Mile Assault Bike
Athome
This workout is SO fun! Be sure to grab a friend today to push you and enjoy the vibe!
For Time:
100 "Shredders"
Advanced: 150 reps (insert whoa face)
Shredders Demo:
https://www.instagram.com/p/B_aH-x_Hxri/?utm_source=ig_web_copy_link
Zoom break
This workout is SO fun! Be sure to grab a friend today to push you and enjoy the vibe!
For Time:
30 "Shredders"
Shredders Demo:
https://www.instagram.com/p/B_aH-x_Hxri/?utm_source=ig_web_copy_link
Wednesday
Inthegym
BTQ
Oh boy this is gonna be so fun
And the funnest part
Is that i
Just had this cute idea to redact it lol
(redacted)
Athome
Part 1.)
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
Part 2.)
3 Sets to Failure:
Elevated Hip Bridges
Rest 90sec. After Each Set
https://www.youtube.com/watch?v=W40lKusGGRQ
----------------------------------------
Lateral Lunges:
https://www.youtube.com/watch?v=un7_xGyCRwU
Shoot Throughs: (Video 3)*You will most likely be using 2 chairs
https://www.instagram.com/p/B_DtsbpFJrG/?utm_source=ig_web_copy_link
Zoombreak
Part 1.)
10 min do as much as possible
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
Lateral Lunges:
https://www.youtube.com/watch?v=un7_xGyCRwU
Shoot Throughs: (Video 3)*You will most likely be using 2 chairs
https://www.instagram.com/p/B_DtsbpFJrG/?utm_source=ig_we
Thursday
Inthegym
(0-20min.) "Part 1"
10min. Ladder:
6 Cal Row
6 Wall Balls (20/14lb.)
*Add 2 Reps after Each Round
At the 10min. mark immediately go into;
10min. Ladder:
6 Cal Assault Bike
6 Front Rack Lunges 75/55lbs.
*Add 2 Reps after Each Round
(25-35min.) "Part 2"
10min. To Get As Far As Possible...
40 Barbell Push Press 75/55
10 Toes-To-Bar
30 Barbell Push Press 75/55
20 Toes-To-Bar
20 Barbell Push Press 75/55
30 Toes-To-Bar
10 Barbell Push Press 75/55
40 Toes-To-Bar
Part 1.) Just be clear, round 2 on each section is 8 reps of EACH, then 10 reps of EACH, and so on....
Part 2.) If you know you can fly through those push press, I recommend bumping it up to 95/65 or more depending on your level of strength.
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
do "athome" for 10 min
Friday
Deadlift
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Use the same percentages as your conventional deadlift #'s. It should feel slightly easier for most and you will be getting a lot more reps on set 3.
*Shooting for more than 5 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
https://www.youtube.com/watch?v=-4LhLB5P6-8
Chest:
1min. of Decline Push-Ups
1min. of Rest
Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=9NmmjDHBDJY
Back:
2 Position Landmine Row. 6-8 reps in each position on both sides. Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nej5wW1CWxI
Shoulders:
Barbell Front Raises
Set 1: 8-10 Reps
Set 2: 6-8 Reps
Set 3: 5-6 Reps
*After Set 3, immediately use the weight from set 1 and try to get another 5-6 reps
Rest 2min. Between Sets. *Go HEAVY
https://www.youtube.com/watch?v=qD0JGWyPUTU
Bicep:
6-8 Heavy Straight Bar Bicep Curls.
Rest 2min. Repeat For 3 Total Sets
Triceps:
10-12 DB Incline Tate Press.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=H01DJQa_uvo
Abs:
10-12 Hanging Weighted Knee Raises. Rest 60sec. Repeat For 5 Total Sets. Increasing to the heaviest weight possible for 10 reps.
Athome
10 Pistol Squats
10 Pistol Squats
25 Decline Push-Ups
10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
100 Crossbody Toe Touches (in plank position)
10 Pistol Squats
25 Decline Push-Ups
50 Straight Leg Sit-Ups
100 Crossbody Toe Touches (in plank position)
150 Reps of (50 Air Squats, 50 Reverse Lunges, and 50 Jumping Lunges)
Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??
Pistol Demo:
https://www.youtube.com/watch?v=qDcniqddTeE
Need to scale? Squat on one leg to a chair and sit back up!
Decline Push-Ups:
https://www.youtube.com/watch?v=-u9oinpFmn0
Straight Leg Sit-Ups:
https://www.youtube.com/watch?v=QbEIn6QsNL0
Toe Touches (in plank):
https://www.youtube.com/watch?v=4TcAE2UHFBM
Zoom break
Do "athome"
as much as u can do in 10 min