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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) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest:
10-12 Partial DB Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=1s060xEkQX8
Back:
5-6 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 Supinated Barbell Front Raise
Immediately into;
8-10 Regular Grip Barbell Front Raise
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=QZY8qfPZAbM
Biceps:
3 Sets of Banded External Curls to Failure. Rest 90sec. Between Sets. Shoot for a tension that gets you between 15-20 reps.
https://www.youtube.com/watch?v=PVpgsGe1Ekc
Triceps:
12-15 Weighted Bench Dips
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=5H5nKVULKQs
Abs:
21 Rep Hanging Knee Raises. Add some weight if possible. Then do 7 rep on the right oblique. Then 7 reps on the left oblique. Then finally 7 reps straight forward. If you can, you can drop the weight and do 7 more with bodyweight like am in the video. Rest 60sec. Between Sets. Repeat For 3 Total Sets.
https://www.instagram.com/p/B_XiGu5nKYJ/?utm_source=ig_web_copy_link
Athome
3 Sets:
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
75 Double Unders
Rest 90sec. Between Sets
*Keep good quality reps on the presses
*Try to get the Double Unders Unbroken!
Standing Arnold Press Demo:
https://www.youtube.com/watch?v=fj-AG94-YRQ
Metcon (AMRAP - Rounds and Reps)
Part 2.) How Far Can You Go!?
Every 60sec. For 2 Rounds:
4 Double DB Snatches
4 Burpees
4 Air Squats
Immediately into;
Every 60sec. For 2 Rounds:
5 Double DB Snatches
5 Burpees
5 Air Squats
Immediately into;
Every 60sec. For 2 Rounds:
6 Double DB Snatches
6 Burpees
6 Air Squats
*Keep Adding 1 Rep Every 2 Rounds Until You Eventually Fail
Double DB Snatch Demo:
https://www.youtube.com/watch?v=e_YxppBYXew
*I Suggest 35lbs for men and 20lbs for ladies here so that it is light enough to get through a bunch of rounds. However, if you're strong, you can bump this up to even 50s for men and 30s for women. Just depends on your strength level. Ideally everyone will make it 10-12min.
Zoombreak
For Time:
100 Burpees
*Every minute on the minute do 15 air squats
Time Cap: 10min.
Tuesday
surprise burpees
Inthegym
3min. AMRAP: (Cardio Chest)
12/9 Cal Assault Bike
12 Toes-To-Bar
Max DB Floor Press 45/30s+
Rest 1min. x 5 Rounds
Rest until the 22min. mark....
3 Rounds: (Arms)
1min. of Single DB Bicep Curls
1min. of Single DB Skull Crushers
1min. of Rest
(31-36min.)
5min. AMRAP: (Abs)
5 Plate Sit-Ups
5 Plate Reverse Sit-Ups
Athome
As fast as possible with quality reps:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
20-18-16-14-12-10-8-6-4-2
Push-Ups
30-27-24-21-18-15-12-9-6-3
Sit-Ups
Zoombreak
For Quality NOT Time:
50 Chair Step-Ups
40 Incline Push-Ups (Arms on bench or equivalent, Feet on ground)
30 Lateral Lunges
20 Decline Push-Ups (Arms down, Feet on a bench or equivalent)
10 Burpees
Wednesdasy
vortex of doom
200 Kb swings with green
Athome
21min. Running Clock....
Min. 1) 15 DB Goblet Squats (50/35lbs.)
Min. 2) 50sec. Plank
Min. 3) 12-15 Toes-To-Bar
Repeat For 7 Total Rounds.
The only rest you get is for finishing a section early. It's going to get tougher than you think! Hang in there!
Zoom break
For Time:
20 Toes-To-Hands
40 Shoulder Taps
20 Toes-To-Hands
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands
80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands
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 10min??
Shoulder Taps Demo: (Left+Right= 2 reps)
https://www.youtube.com/watch?v=gWHQpMUd7vw
Toes-To-Hands are like Up Downs, but you stay down and just jump your feet in and back out while in the plank position. It's an ab intensive movement so bring those feet up as high as possible on each rep!
Thursday
Inthegym
7min. AMRAP:
400m Run
100 Double Unders
Max Rounds in remaining time...
21 American KB Swings 53/35lb.
12 Pull-Ups
Rest 2min. Repeat 4 Times Total (36min.)
Start where you left off on the swings and pull-ups each round. If you're really fast on the run and double unders, maybe bump up to a 70/53lb KB to slow you down a little.
Athome
5min. Running Clock.
30sec. of Jumping Jacks
30sec. of Calf Raises
30sec. of Flutter Kicks
30sec. of Glute Bridge Hold
30sec. of Pike Push-Ups
30sec. of Supermans
30sec. of Plank
30sec. of Reverse Sit-Ups
30sec. of Plank Tricep Extensions
30sec. of a Squat Hold (bottom position)
Rest 1min. Repeat for 4 Total Rounds
Plank Tricep Extensions Demo:
https://www.youtube.com/watch?v=1bjwi_z72sI
Pike Push-Up Demo:
https://www.youtube.com/watch?v=x7_I5SUAd00
Superman Demo:
https://www.youtube.com/watch?v=ISD1UQlJ7kw
Zoombreak
2:30min. Running Clock.
30sec. of Jumping Jacks
30sec. of Calf Raises
30sec. of Flutter Kicks
30sec. of Glute Bridge Hold
30sec. of Pike Push-Ups
ARest 1min. Repeat for 4 Total Rounds
Plank Tricep Extensions Demo:
https://www.youtube.com/watch?v=1bjwi_z72sI
Pike Push-Up Demo:
https://www.youtube.com/watch?v=x7_I5SUAd00
Superman Demo:
https://www.youtube.com/watch?v=ISD1UQlJ7kw
Friday
Inthegym
Barbell Push Press
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep 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/Back Superset:
8-10 Reverse Grip Flat Barbell Bench
Immediately into;
8-10 Supinated Grip Barbell Rows
Rest 90sec. Repeat For 3 Total Sets.
Bicep:
8-10 Reverse Grip Barball Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk
Triceps:
10-12 Banded Single DB Overhead Extension.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=6q4il9hnYgE
Calves:
12-15 Single Leg Deficit Calf Raises on each leg.
- Rest 60sec. After the 2nd leg.
- Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=1orsTuEvD88
AThome
Part 1.)
"Big DB Complex"
1 Set as fast as possible....
20 Alternating DB Snatches 45/30s
10 DB Power Cleans
10 DB Push Press
Rest 60sec. Repeat For 4 Total Sets.
*You only have 1 DB for the snatches (10ea. arm) Then you power clean and push press using two DBs.
Part 2.)
5min. of Max Effort DB Weighted Dips
*You will inevitably need to break at some point and that's fine! Just keep rest breaks short.
Part 3.)
3min. of Max Effort DB Russian Twists
*Same notes as above
DB Russian Twists:
https://www.youtube.com/watch?v=sKqCLk6qINs
DB Weighted Dips: (You can also use a chair at home)
https://www.youtube.com/watch?v=5H5nKVULKQs
Zoombreak
100 up downs