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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
21 min EMOM:
Min 1: 15/12 cal bike
Min 2: 60 Double Unders
Min 3: 7 Devil Press 35/25s
Rest 3 min.
3 rounds: (Time CAP: 15 min.)
200m run
30 Russian Swings 70/53
200m run
15 reverse sit up
Tuesday
Inthegym
Every 4 min x 4 Rounds:
400m run
15 Box Jumps 24/20"
15 Push-ups
Rest 3 min.
16 min to get as far as possible...
12-11-10-9-8-7-6-5-4-3-2-1
Burpee Deadlifts
* deadlifting and rowing same bar, pick weight you can pendlay row for 7 unbroken
*7 pendlay rows + 10 air squats after each set
*You choose if you want to start at 12 and go down to 1 or start at 1 and go up to 12 :)
Wednesday
Inthegym
2 Rounds:
4 min. air squats for max reps Tabata
:20 squat/:10 hold at bottom x (8 Rounds)
1 min. rest
4 min. AMRAP:
10 Back squats 95/65
10 Back Rack Lunges 95/65
1 min. rest
4 min. biking for max cals Tabata
:20 hard/:10 rest x (8 Rounds)
1 min. rest
4 min. AMRAP:
10 Ballslam (25/20lb)
10 Push Press 95/65lb.
1 min. rest
Thursday
Inthegym
For time:
4 rounds
12 cal bike
12 Burpees
Immediately into...
3 rounds
5 Man makers 35/20s+
400m Run
Immediately into...
2 rounds
12 cal bike
12 Burpees
Immediately into...
1 round
5 Man makers 35/20s+
400m Run
*36min. cap
*NOTICE the rounds DROP each piece
Going to be a doozy today!
1 Manmaker is:
Push-Up
Renegade row (right arm)
Push-Up
Renegade row (left arm)
Burpee out into a thruster
Video here:
https://www.youtube.com/watch?v=gczI5sINn9U
Friday
Inthegym
EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 20 Ballslam 25/20
Min 3: 15 SDHP's 75/55
Min 4: 15/12 Cal Bike
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest