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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 Squat (Double Progression Week 1 )
6-8 Reps
superset with;
12-15 Hanging Weighted Knee Raises
Rest 2min. Repeat For 3 Total Sets.
*This squat cycle is DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
2min. AMRAP:
10/7 Cal on the Assault Bike
10 Toes-To-Bar
Max Front Squats 185/135
Rest 90sec. Repeat x 5 Rounds
Athome
15min. SUPERPUMP!
5min. of DB Bench Press
4min. of Body Weight Dips (off a bench or chair)
3min. of Weighted DB Sit-Ups
2min. of Single Arm DB Push Press
1min. of Single DB Bicep Curls
*No rest between sections. Have everything setup before you start. Gunna be a fun one!
Zoombreak
Every 3min. x 4 Rounds:
30 Air Squats
20 Sit-Ups
10 Burpees
Tuesday
inthegym
Power Snatch
Every 2:30min. x 6 Rounds:
250m Row
3 Power Snatch (climbing)
*Try and start at 135/85 and build up to a max effort.
*Shoot for "touch n go" reps.
*Complete the row at about 80-90% effort each time. Everyone should be done with the row in 1min. or less
*Bodybuilding style would be muscle snatches :)
Metcon
John Stephens (Time)
For Time:
30-20-10
American KB Swings 53/35
15 Pull-Ups
30 Double Unders
immediately into;
10-20-30
American KB Swings 53/35
15 Handstand Push-Ups
30 Double Unders
*Time CAP: 15min.
Athome
"26min. of Cardio, Legs, and Core"
2min. AMRAP:
10 Single DB Squat Cleans
Max Double Unders in Remaining Time
Rest 1min. Repeat For 4 Total Rounds.
REST 3min. (Including the 1min. from the last round)
2min. AMRAP:
12 DB Deadlifts
Max seated knee raises in Remaining Time
Rest 1min. Repeat For 4 Total Rounds.
Zoombreak
8 Rounds:
1min. Plank
Immediately into 50 reps of "X"
Rest 1min.
Round 1: Glute Bridges
Round 2: Bodyweight Russian Twists (L+R= 1 rep)
Round 3: Fire Hydrants (50 left + 50 right)
Round 4: Clapping Flutter Kicks (each clap is 1 rep)
Round 5: Glute Bridges
Round 6: Bodyweight Russian Twists (L+R= 1 rep)
Round 7: Fire Hydrants (50 left + 50 right)
Round 8: Clapping Flutter Kicks (each clap is 1 rep)
I would like to ask a few things of you:
1.) Do not rush the glute bridges. Bring your hips up and hold for a second before you come down (like in the video I linked)
2.) You can go faster on the fire hydrants, but still, don't go crazy fast. And I know what you're thinking... This movement looks "dumb." I thought so too, but it works the side of your glutes like nothing else if bodyweight is all you’re working with. SO GET EXCITED about some damn fire hydrants :)
Fire Hydrant Demo:
https://www.youtube.com/watch?v=hpOpkgebjFI
Glute Bridge Demo:
https://www.youtube.com/watch?v=CGV3c-X53Bg
Flutter Kicks Demo:
https://www.youtube.com/watch?v=or7bn1zuImo
Wednesday
inthegym
Deadlift (Double Progression Week 1 )
6-8 Reps
superset with;
1min. Weighted Plank on your hands
Rest 2min. Repeat For 3 Total Sets.
*This deadlift cycle is DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
15min. AMRAP:
10 DB Bench Press (50/25s)
200m Run
15 Ballslam (25/20lb.)
200m Run
Athome
3 Working Sets:
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
Immediately into;
1min. Plank on your hands
Rest 90sec. Between Sets
*Keep good quality reps on the presses
Standing Arnold Press Demo:
https://www.youtube.com/watch?v=fj-AG94-YRQ
Metcon (AMRAP - Rounds and Reps)
Part 2.)
3min. AMRAP:
20 Alt. DB Snatches 45/30lb.
10 Burpees
Max Pull-Ups in remaining time
Rest 1min. Repeat For 3 Total Rounds.
Zoombreak
3 Rounds:
30sec. of Shoulder Taps
30sec. of Hollow body hold
30sec. of Ice Skaters
30sec. of Hollow body hold
Thursday
inthegym
Every 90sec. x 12 Rounds: (18min. total)
3 Hang Power Cleans
4 Front Squats
5 Burpees
*Climbing! Score is the weight of your last round as long as you finish the burpees ;) This is going to be a FUN one! You may climb a little each round OR climb whenever you feel.
Metcon
Metcon (AMRAP - Rounds and Reps)
10min. AMRAP:
7 Toes-To-Bar
21 Russian KB Swings 70/53lb
7 Toes-To-Bar
21 Sit-Ups (Feet Anchored on KB)
Little heaving breathing on part 1 and now it's time for a little sexy. Even laughing may hurt a little for the rest of the day after this one ;)
Athome
Part 1.) "Gettin Movin"
3 Rounds:
30sec. of Star Plank (right side)
30sec. of Star Plank (left side)
30sec. of Steam Engines
30sec. of Mountain Climbers
30sec. of REST
Part 2.) "House Party"
3 Rounds:
1min. of Wall Walks/bear crawls
1min. of Air Squats
1min. of Lateral Hops Over An Object
1min. of Burpees
1min. of Seated Knee Tucks
1min. of Rest
*Be sure to go HARD on each station and truly try to get as many reps as possible.
Wall Walk:
https://www.youtube.com/watch?v=c5DrKyP6VZM
Seated Knee Tucks:
https://www.youtube.com/watch?v=09UyhjFuiy0
Lateral Hops Over An Object :
https://www.youtube.com/watch?v=ZXyHZjJNt5Y
Star Plank:
https://www.youtube.com/watch?v=xtSy_HcBhOY
Steam Engine:
https://www.youtube.com/watch?v=mOROGfChxYU
Zoombreak
do Athome part 2 for 2 rounds
Friday
inthegym
Strict Press (Double Progression Week 1)
6-8 Reps
superset with;
15-20 Banded Rear Delt Rows
Rest 2min. Repeat For 3 Total Sets.
*Banded Rear Delt Demo:
https://www.youtube.com/watch?v=QOBO234Cd24
---------------------------------------------------
*This Press cycle is DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Chad Engle (Time)
8 Rounds For Time:
8 Cal
8 Box Jumps 30/24"
8 Burpees
8 Alt. DB Snatch 70/50lb.
Classic Style Today :)
Time CAP: 18min.
Athome
25min. Running Clock....
10 DB Power Cleans
10 DB Power Cleans
25 Push-Ups
10 DB Power Cleans
25 Push-Ups
50 Alt. DB Lunges
10 DB Power Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)
10 DB Power Cleans
25 Push-Ups
50 Alt. DB Lunges
100 Bodyweight Russian Twists (L+R=1)
150 Air Squats
- Mens Weight: 45lbs.
- Womens Weight: 30lbs.
With a running clock, as fast as possible complete the prescribed work in the order written, starting each new segment with 10 burpees.
There IS NO REST between sections, so just keep on moving!
Zoombreak
10 min time cap:
"BIG Chipper Friday"
For Time:
100 Chair Step-Ups
100 Chair Dips
100 Jumping Jacks
100 Bodyweight Russian Twists (L+R = 1)
50 Chair Step-Ups
50 Chair Dips
50 Jumping Jacks
50 Bodyweight Russian Twists (L+R = 1)
25 Chair Step-Ups
25 Chair Dips
25 Jumping Jacks
25 Bodyweight Russian Twists (L+R = 1)