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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
Bench 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:
10-12 Landmine Curtsy Lunges on each leg.
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=B-jXkfoDiwc
Back:
10-12 Banded Straight Arm Lat Pull-Downs.
Rest 90sec. Repeat For 3 Total Sets
**Videos 1 and 3 in this link show great options for you.
**If you have access to a cable machine with a tricep rope, then use that for sure.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link
Shoulders:
10-12 Single DB Overhead Press
Immediately into;
Max Effort Banded Pull-Aparts
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=YxuB8fbtrTc
Bicep:
10-12 DB CrossBody Curls.
Rest 60sec. after the 2nd arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wWprR2tq78k
Triceps:
10-12 Incline Single DB Skull Crushers.
Rest 90se. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wU2KOjXMWgM
Calves:
Standing Barbell Calf Raises.
Set 1: 8-10 Reps at 90% Effort
Set 2: 6-8 Reps at 100% Effort
Set 3: 6-8 Reps at 100% Effort
Set 4: 50% of the weight used on Set 3 for 1 MAX unbroken set.
Rest 2min. Between Sets.
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
Zoombreak
Needed: Socks and a slick foor
20sec. of Sliding mountain climbers
10sec. REST
20sec. of Sliding Pikes
10sec. Rest
Repeat for 4 total rounds. (4min.)
Tuesday
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
Video Demos:
Single DB Bicep Curls:
https://www.youtube.com/watch?v=Fi2FhYZnC5A
Single DB Tricep Skull Crusher:
https://www.youtube.com/watch?v=ERVu9ZNhrSA
Plate Sit-Ups + Reverse Sit-Up:
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey
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
BTQ
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!
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
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
Athome
do same as above
Zoombreak
do same as above
Friday
Deadlift
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:
Single Arm DB Bench Press (Flat Bench)
- 8-10 Reps on each arm
- Rest 1min. After the 2nd arm. Repeat For 3 Total Sets
Back:
8-10 Incline DB Seal Rows.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=L_Z8jqKqQ58
Shoulders:
8-10 Single Arm Arnold Presses On Each Arm.
Rest 90sec. After the 2nd arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=fj-AG94-YRQ
Tricep/Bicep Superset:
10-12 Banded Tricep "Push" Downs
10-12 Banded Single DB Curls (Held lateral)
Rest 90sec. Repeat For 3 Total Sets
Abs:
5min. DB Russian Twists for MAX reps!
*I recommend using 35lbs for men and 20lbs for women on this to keep you moving. Your goal one day is to get 100 in 5min. (Left + Right =1 rep)
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
(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)