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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
6-8 Reps
superset with;
12-15 Heavy DB Sit-Ups
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.
15min. to get as far as possible....
1 Power Clean and Jerk 155/105
1 Round of "Covid"
2 Power Clean and Jerk 155/105
1 Round of "Covid"
3 Power Clean and Jerk 155/105
1 Round of "Covid"
... And so on... The workout ends after 10 Clean and Jerks.
Can you finish!?
Covid = 5 TTB, 10 Push-Ups, 15 Air Squats
Athome
20min. EMOM:
Min. 1.) Max Reps of DB Floor Press
Min. 2.) Max Reps of Strict Pull-Ups
Min. 3.) Max Reps of Weighted DB Sit-Ups
Min. 4.) Rest
Zoombreak
10 Burpees
10 Burpees
20 Lateral Lunges (L+R=2)
10 Burpees
20 Lateral Lunges
40 Sit-Ups
10 Burpees
20 Lateral Lunges
40 Sit-Ups
60 Reverse Lunges (L+R=2)
Tuesday
Inthegym
Bench Press
6-8 Barbell Bench Press
Immediately into;
8-10 Barbell Bent Over Rows (Regular Grip)
Rest 2min. Repeat For 3 Working Sets.
For Time:
100 Pull-Ups
200 Push-Ups
300 Double Unders
You may break this up however you like!
Optional: (Pick one)
1.) 400m Farmer Carry with 2 (53/35lb.) Kettlebells.
2.) 3 Weighted Planks. 1min. on x 1min. off.
3.) 3 x 10-12 Single DB Tricep Extensions.
Athome
Part 1.)
8-10 DB Bulgarian Split Squats on each leg
Immediately into;
Max unbroken set of DB Hip Thrusts
Rest 2min. Repeat For 3 Total Working Sets.
Bulgarian Split Squats:
https://www.youtube.com/watch?v=dfRhGZri--8
Single DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU
Metcon
Metcon (Time)
Part 2.)
With a nonstop running clock....
Min. 1) 60 Double Unders
Min. 2) Max Burpees
*Keep repeating this until you reach 75 Burpees
*Can you finish in 10min. or less? That's 15 burpees+ per round.
*Advanced can shoot for 75 Double Unders.
Zoombreak
Every 60sec. complete 1 Round of:
10m bear crawl
5 Push-Ups
10 Mt. Climbers
Repeat for 10min.
Wednesday
inthegym
Deadlift (Double Progression Week 2)
6-8 Reps
superset with;
5 HIGH Box Jumps
*Stacking plates and trying to get all reps as high as possible. You may take 10-15sec. after the deadlifts to do your first one.
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.
12 Rounds:
9 Ballslam (25/20lbs.)
6 Front Rack Lunges (95/65)
3 Lateral Barbell Burpees
Time CAP: 18min.
*Always remember... Not every workout is MEANT to be finished. However, the time caps do a have a purpose so please don't go over them unless specified. Teach yourself to go harder, not longer... And results will follow.
Athoime
You owe me a 10min. TOTAL PLANK HOLD.
The clock starts with you performing;
2 Rounds of:
4 Double DB Snatches
8 Toes-To-Bar
IMMEDIATELY into your 10min. Plank Hold
EVERY TIME you rest or break complete, you must complete another 2 rounds of the above workout.
Time Cap: 30min.
Weight: 45/30s
Zoombreak
Complete in ANY order and break it up however you like. Just keep moving until it's all done!
100 Elevated Heel Air Squats
100 Towel Rows
100 Seated Knee Tucks
100 Glute Bridges
100 Chair Dips
Thursday
Inthegym
Front Squat
We have a few options today...
3-5 Front Squats (out of the rack)
Immediately into;
3-5 Power Cleans or Snatches
Rest 2min. Repeat For 3 Total Sets.
*Squats act as a primer and only need to be 70-80% effort. When you grab that bar for the oly lifts you'll feel how nice that transition is.
*Letting you choose the lift today to create a more universal fun factor ;)
For Time:
20 Cal Bike
20 Cal Row
60 American KB Swings 53/35lb.
15 Cal Bike
15 Cal Row
40 American KB Swings 53/35lb.
10 Cal Bike
10 Cal Row
20 American KB Swings 53/35lb.
Time Cap: 15min.
Athome
It's up to YOU to make this one hard today!
Every 60sec. complete 1 Round of:
4 Burpees
8 Skater Lunges (L+R=2)
12 Russian Twists (L+R=1)
Repeat for 30min
Zoombreak
Do Athome for 10 min
Friday
inthegym
Strict Press (Double Progression Week 2)
6-8 Reps
superset with;
15-20 "Thumb up" Lateral DB Raises
Rest 2min. Repeat For 3 Total Sets.
* Thumb up Lateral DB Raises:
https://www.youtube.com/watch?v=Apz4rljN0VM
3 Rounds For Time:
400m Run
21 ring rows
12 Alt. DB Snatch 70/50lbs.
- I really want this to be a hard effort.
- Also, definitely try for the heavier DB today on the snatches... Anything lighter will likely feel too easy and ruin the stimulus of the workout.
Athome
Every 60sec. for as long as possible...
4 DB Power Cleans 45/30s
4 DB Front Squats
4 DB Push Jerks
**Stop at 20min. regardless
Zoombreak
10min. Running Clock...
50-40-30-20-10
Squat Jacks
Up-Downs