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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 3)
6-8 Reps
superset with;
12-15 Weighted Hanging Knee Raises
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
3min. AMRAP:
400m Row
6-8 Barbell Bench Press (Climbing)
in remaining time...
Max Toes-To-Bar
Rest 1min.
Repeat for 4 total rounds (16min.)
Athome
"Little bit of booty... Little bit of abs... Little bit of cardio..."
21min. EMOM:
Min. 1.) 30sec. of Max Heels Elevated Goblet Squats
Min. 2.) 30sec. of Max Toes-To-Bar
Min. 3.) 30sec. of Max Double Unders
Zoombreak
3min AMRAP:
1 Pistol Squat on Each Leg
7 Hand Release Push Ups
9 Sit-Ups
Rest 1min. Repeat for 5 Total Rounds. (20min.)
*If you plan on scaling this workout to a chair or a box, then do (2) reps on each leg instead.
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.
20min. EMOM:
Odd: 15 Ballslam 25/20lb.
Even: Pick one
Option 1.) 3 Power Snatches
Option 2.) 3 Power Clean & Jerks
Athome
"Shoulder Destroyer"
10min. to get as far as possible....
10 Single Arm DB Snatch (Right Arm Only)
10 Single DB Push Press (Right Arm Only)
10 Single Arm DB Snatch (Left Arm Only)
10 Single DB Push Press (Left Arm Only)
9 Single Arm DB Snatch (Right Arm Only)
9 Single DB Push Press (Right Arm Only)
9 Single Arm DB Snatch (Left Arm Only)
9 Single DB Push Press (Left Arm Only)
.... Keep Subtracting 1 rep until finish until ultimately get to 1 rep of each movement on each arm. Can you finish in under 10min?
Zoombreak
15min. AMRAP:
10 Lateral Lunge Slides (right leg)
10 Lateral Lunge Slides (left leg)
10 Seated Knee Tucks
10 Glute Bridge + Hamstring Curl Slide
10 Figure 8 Clapping Flutter Kicks
WARM-UP with a slow and easy round of 10 reps of each movement before starting the actual workout with more intensity.
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Lateral Lunge Slides:
https://www.youtube.com/watch?v=0kS0iwWuDl8
Seated Knee Tucks:
https://www.youtube.com/watch?v=09UyhjFuiy0
Glute Bridge + Hamstring Curl Slide:
https://www.youtube.com/watch?v=gFcff_YXwW4
Figure 8 Clapping Flutter Kicks:
https://www.youtube.com/watch?v=or7bn1zuImo
Wednesday
Inthegym
Deadlift (Double Progression Week 3)
6-8 Reps
superset with;
12-15 Weighted Bench Dips
Rest 2min. Repeat For 3 Total Sets.
Weighted Bench Dips Demo:
https://www.youtube.com/watch?v=JrHc1FBtVvM
*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.
Get as far as possible in 18min....
10-20-30-40-50-60
Front Rack Lunges 75/55
American KB Swings 53/35
Push-Ups
*200m Run After Each Set
Athome
5min. AMRAP:
21 Sit-Ups
15 DB Floor Press (50/35s+)
9 Pull-Ups
Rest 90sec. Repeat For 3 Total Rounds.
Zoombreak
You have 2min. to finish each section. The only rest you get is the time you earn for finishing early :)
(0-2min.)
100 Jumping Jacks
(2-4min.)
50 Russian Twists (L+R=1)
(4-6min.)
50 Air Squats
(6-8min.)
100 Jumping Jacks
(8-10min.)
50 Russian Twists (L+R=1)
(10-12min.)
50 Air Squats
Thursday
Inthegym
run 12k
row 2k
bike 3 mile
Athome
EMOM x 40min.
Min. 1.) 12/10 Calorie Assault Bike
Min. 2.) 12 Burpees
Min. 3.) 50 Double Unders
Min. 4.) 1min. Plank or Practicing skill of your choice
Zoombreak
Part 1.) "Face Down, Ass Up Circuit!"
30sec. of Chair Pike + Shoulder Tap
30sec. REST
30sec. of Chair Pike + Push-Up + Shoulder Tap
30sec. REST
30sec. of Chair Pike + Push-Up + Toe Touch + Shoulder Tap
1min. Rest
Repeat for 5 Total Rounds
Friday
Inthegym
Strict Press (Double Progression Week 3)
6-8 Reps
superset with;
12-15 Banded FacePulls
Rest 2min. Repeat For 3 Total Sets.
*Banded FacePulls:
https://www.youtube.com/watch?v=43P-I43uzRw
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*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.
2min. AMRAP:
10 Alt. DB Snatches 70/50
15 Wall Balls 20/14lbs.
Max Push Jerks in remaining time 115/75
Rest 1min.
Repeat for 5 total Rounds (15min.)
Athome
15min. of Straight Booty Work:
5min. of:
30sec. of MAX DB Goblet Squats 45/30lb.+
30sec. of Rest
immediately into;
5min. of:
30sec. of MAX DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest
Then;
EMOM Until you fail...
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round
So... Round 2 looks like this...
2 Devil Press 45/30s
10 Air Squats
So... Round 2 looks like this...
3 Devil Press 45/30s
10 Air Squats
.... What can you get to?!
Zoombreak
Complete 50 Chair Step-Ups
Then, complete a 5min. Plank on your elbows.
EVERY TIME you break, you must complete another 50 chair step-ups
As soon as you finish, IMMEDIATELY
go into a 5min. Hollow hold.
And EVERY TIME you break, you must complete another 50 chair step-ups