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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 6)
6-8 Reps
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.
*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.
Every 60sec. until you finish...
3 Power Cleans (135/95lb.)
Max ballslam (25/20lb.) in remaining time
The workout is over when you reach 150 Ballslam.
Time CAP: 18min.
Athome
Part 1.)
4 Rounds:
1min. of DB RDL's
1min. of Rest
https://www.youtube.com/watch?v=4M3CtvpM9xI
Part 2.)
For Time: (Time CAP: 10min.)
7 Rounds:
7 Pull-Ups
7 DB Goblet Squats
*Advanced: Complete 10 Rounds with the same time CAP
Part 3.)
15-20 Weighted DB Sit-Ups
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7HOeW1m684I
Part 1: I recommend the heavuest weight that you can move consistently for the whole min. Make sure you are leaning forward, pushing your butt back, and really feeling that tension on your hamstrings. Most men should be fine with anywhere between 45-70lbs. DBs. Women around 20-35s.
Part 2.) Recommend a 50-70lb. DB for men and between 35-45lb. for the ladies. You just need 1 here.
Tuesday
Inthegym
Push Jerk (5-5-5-5-5)
5 Push Jerks
Superset with;
8-10 Weighted Bench Dips
Rest 2min. Repeat For 3 Total Working Sets.
Weighted Bench Dips:
https://www.youtube.com/watch?v=JrHc1FBtVvM
7min. to get as far as possible....
10 Cal
1 Devil Press 45/30lbs.
10 Cal
2 Devil Press 45/30lbs.
10 Cal
3 Devil Press 45/30lbs.
10 Cal
4 Devil Press 45/30lbs.
*Keep adding 1 devil press per round until the 7min. mark
Rest 2min. Then complete the next 7min. AMRAP below...
7min. to get as far as possible....
10 Cal
10 Toes-To-Bar
10 Cal
9 Toes-To-Bar
10 Cal
8 Toes-To-Bar
10 Cal
7 Toes-To-Bar
*Keep subtracting 1 Toes-To-Bar per round until the 7min. mark
Athome
Pretty Shoulder Intense Day Coming Up!
Part 1.)
3min. AMRAP:
Max DB Strict Shoulder Press
Immediately into;
Max DB Single Arm Upright Rows (switching sides every 5-6 reps)
Rest 90sec. Repeat For 3 Total Sets.
Use a weight that gets you between 10-12 Strict Shoulder Presses. Then immediately go into the DB Upright rows. Without ever putting the DB down, keep switching sides nonstop until the 3min. is up!
DB Single Arm Upright Rows:
https://www.youtube.com/watch?v=lR4zq1oweZA
DB Strict Shoulder Press
https://www.youtube.com/watch?v=9kt0jWED6EM
Metcon
Metcon (AMRAP - Rounds and Reps)
Part 2.)
10min. AMRAP:
3 Devil Press 45/30s
30 Double Unders
Can you get 10 rounds!?
Devil Press:
https://www.youtube.com/watch?v=_-iCGodEZNo
Wednesday
Inthegym
Deadlift (Double Progression Week 6)
6-8 Reps
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.
*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.
3min. AMRAP:
5 DB Bench Press (70/30s)
5 Pull-Ups
3min. AMRAP:
8 Front Rack Lunges (95/65lbs.)
30 Double Unders
3min. AMRAP:
5 Bench Press (70/30s)
5 Pull-Ups
3min. AMRAP:
8 Front Rack Lunges 95/65lbs.
30 Double Unders
Rest 90sec. Between AMRAP's
These numbers should never get so hard that you are failing at any point. If you need to bump the upper body section down to 3 and 3 to keep moving, do it! If the weight is too heavy, scale it down a little. Too easy? Scale it up a little.
Athome
3min. AMRAP:
20 Alternating Push-Ups
*Max Alternating DB Lunges in remaining time... (50/35s)
Rest 60sec. Repeat For 4 Total Rounds.
*Round 2: Alternating DB Snatches
*Round 3: Lunges again
*Round 4: Alternating DB Snatches
Advanced athletes can shoot for 30 push-ups each round if 20 is too easy. I recommend switching sides every 5 reps on those.
Alternating Push-Ups:
https://www.youtube.com/watch?v=u__CyybrATU
Metcon
Metcon (AMRAP - Rounds)
Part 2.) "Abs on Abs"
Every 2min. x 5 Rounds:
1min. Plank on your hands
15 Toes-To-Bar
*Any remaining time left is rest! This gets a lot harder than it seems :)
*Advanced can add 1 or 2 more rounds if you like!
Thursday
Inthegym
Wanted to try something new on Thursday's and see how people feel about it. Technically, we should all be taking a few days off of heavy weights per week, so I wanted to try making Thursday’s a more "cardio" specific kinda day. So... Here's what’s on the menu today:
35min. to finish...
1000m Row
100 American KB Swings 53/35
1 Mile Run
1 Mile Bike
500m Row
50 American KB Swings 53/35
.5 Mile Run
.5 Mile Bike
250m Row
25 American KB Swings 53/35
.25 Mile Run
.2 Mile Bike
Feel free to move the order of movements around if you like.
You may also swap out the 53/35lb American swings for 70/53lb. Russian Swings.
Athome
1 mile run
rest 2 min
.5 mile run
rest 2 min
.25 mile run
\Friday
inthegym
Strict Press (Double Progression Week 5)
6-8 Reps
superset with;
10-12 Hanging Weighted Knee Raises
Rest 2min. Repeat For 3 Total Sets.
Weighted Hanging Knee Raises:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link
*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.
30 Rounds:
5 Toes-To-Bar
3 Burpees
1 Thruster 95/65lbs.
RX+ is 135/95lbs.
Time CAP: 18min.
Athome
Not gunna lie... This is gunna be rough...
2 Rounds For Time:
400m Farmer Carry with (2) 45/30lb DBs
100 Double Unders
400m Overhead Farmer Carry with (1) 45/30lb DB (200m on each arm)
100 Double Unders