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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
Bench Press
Set 1) 3 reps @70% of 1RM
Set 2) 3 Areps @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:
8-10 Deficit Landmine Lunge on each leg.
- Rest 90sec. After the 2nd leg.
- Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=V1IByU884ts
Back:
8-10 Towel "T Bar" Rows.
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY
Shoulders/Rear Delts:
5min. of Max Banded FacePulls
*Rest as needed, but try and keep it short and get right back on it. You don't need much tension before it starts to get spicy. In the video I am using 2 bands, but 1 works fine as well.
Bicep/Tricep Superset:
8-10 Barbell Bicep Curls
Immediately into;
8-10 Regular Grip Barbell Skull Crushers (Incline)
Rest 2min. Repeat For 3 Total Sets
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.
3.) If you did this last (you should have), then try to go a little heavier on the weight.5 Rounds:
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
100 Burpees
*Every minute on the minute do 15 air squats
Time Cap: 10min.
Tuesday
inthegym
Min. 1) Max Cal
Min. 2) Max Push Press 95/65lbs.
Min. 3) Max American KB Swings 70/53/35
Min. 4) Max Double Unders
Min. 5) Max SDHP's 95/65lbs.
Min. 6) Max Sit-Ups
Min. 7) Rest
The goal is to work for 40sec. HARD and then get ready for the next minute. Remember your numbers after round 1 and try and hold them the for the next 4 rounds!
Goals:
Min. 1) 15-20 Cals
Min. 2) 10-20 reps
Min. 3) 15-25 reps
Min. 4) 60-75 reps
Min. 5) 10-15 reps
Min. 6) 20-25 reps
Min. 7) Rest
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
*So, you do 10 pull-ups, 20 push-ups, 30 Sit-Ups.... Then, 9 pull-ups, 18 push-ups, 27 Sit-Ups... And so on...
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 Reverse Burpees
Wednesday
inthegym
BTQ
tbd
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.
zoombreak
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
Thursday
inthegym
(0-5min.)
3 Rounds:
10/7 Cal Bike
10/7 Cal Row/run
(5-10min.)
5 Rounds:
6 Burpees
6 Air Squats
6 DB Push Press 50/35s
(10-15min.)
3 Rounds:
11/8 Cal Bike
11/8 Cal Row/run
(15-20min.)
5 Rounds:
7 Burpees
7 Air Squats
7 DB Push Press 50/35s
(20-25min.)
3 Rounds:
12/9 Cal Bike
12/9 Cal Row/run
(25-30min.)
5 Rounds:
8 Burpees
8 Air Squats
8 DB Push Press 50/35s
Notice that each 5min. section gets a little harder each time.
athome
(0-3min.)
50 Bulgarian Split Squats with a 30X0 Tempo
(3-9min.)
30sec. of Seated Ab Circles
30sec. of Drunken Mountain Climbers
30sec. of Seated Ab Circles (other direction)
Rest 30sec.
30sec. of Star Plank (right)
30sec. of Starfish Sit-Ups
30sec. of Star Plank (left)
Rest 30sec.
30sec. of Bicycle Abs
30sec. of Heel Touches
30sec. of Russian Twists
Rest 30sec.
(9-12min.)
50 Bulgarian Split Squats with a 20X0 Tempo
(12-18min.)
*Same Ab Sequence as above
(18-21min.)
50 Bulgarian Split Squats with no tempo. Just get them done
Total, you're doing the split squats 3 times and the ab sequence 2 times. Looks more complicated than it actually is.
Here's a bunch of video demos because there are some weird names in there.
Bulgarian Split Squats:
https://www.youtube.com/watch?v=kBQ1krvKFBU
Seated Ab Circles:
https://www.youtube.com/watch?v=-MT1l34zLXI
Drunken Mountain Climbers:
https://www.youtube.com/watch?v=b1xyB37QqYc
Starfish Sit-Ups:
https://www.youtube.com/watch?v=HLH9WgbYOCI
Star Planks:
https://www.youtube.com/watch?v=5oB44pBFIVE
Heel Touches:
https://www.youtube.com/watch?v=2CvMvcfhiTo
Bicycle Abs:
https://www.youtube.com/watch?v=ey-I0iCGajk
Zoombreak
do 0-9 min of Athome
Frdiay
inthegym
Deadlift
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: (decline emphasis)
30sec. of Max Effort Feet Elevated Push-Ups
30sec. REST
Repeat For 5 Total Sets.
Back:
8-10 Landmine Rows on each arm.
*Use straps today if you can! Helps a lot with grip, so that you can really go heavy.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=8-tAr3poW3w
Shoulders:
10-12 BulletProof Shoulder Complexes.
Rest 90sec. Repeat For 3 Total Sets.
https://www.instagram.com/p/CAAv8q3HRDI/
Biceps:
8-10 Alternating DB Curls. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=gPZX2vTQSYY
Triceps:
1min. of Lee Priest Tricep Extensions
1min. Rest
Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=9itKVKnUFsg
Abs:
20sec. of Weighted Seated Knee Tucks
10sec. of REST
Repeat For 8 Total Sets (4min. total)
https://www.youtube.com/watch?v=OFiw8ZJHKcg