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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 7)
LAST WEEK then will start a NEW cycle the following Week.
6-8 Reps
superset with;
12-15 Weighted DB Sit-Ups
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
15min. AMRAP:
25 Ballslam (25/15)
50 Cal
75 Overhead Squats 45/35lb bar
100 Double Unders
athome
Part 1.)
3min. AMRAP:
10-12 DB Bench or Floor Press
*Max Strict Pull-Ups in remaining time...
Rest 60sec. Repeat For 4 Total Rounds.
*Round 2: Chin-Ups (underhand grip)
*Round 3: Regular Pull-Ups Again
*Round 4: Chin-Ups (underhand grip)
If you only have light DBs, then do 1min. of bench press reps straight before going to the pull-up bar.
Metcon
Metcon (AMRAP - Reps)
Part 2.)
7min. to get as far as possible...
10 Double DB Swings
10 Sit-Ups (anchor your feet under DBs)
20 Double DB Swings
20 Sit-Ups
30 Double DB Swings
30 Sit-Ups
40 Double DB Swings
40 Sit-Ups
50 Double DB Swings
50 Sit-Ups
Double DB Swings:
https://www.youtube.com/watch?v=C9rlP_K0yNg
Tuesday
Inthegym
Power Clean and Jerk
Spend 15min. working up to a 90% effort Power Clean and Jerk.
Save some in the tank for part 2 below. You're gunna need it :)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Time to test an old school CLASSIC!
Your goal is to hang onto that bar for as many touch and go reps as absolutely possible!
If you need to scale this, I would say to choose a weight that you could do 10 touch and goes with in a row if you had to.
PLEASE GIVE IT ALL YOU HAVE TODAY! This one is only as hard as you make it.
PUMP THE MUSIC and LET'S GO!
Optional Extra Credit: (Pick 1 or 2 of these)
1.) 400m Farmer Carry with (2) 53/35lb Kettlebells. You can try 70/53s if you're getting good at these.
2.) 10-12 Single DB Skull Crushers.
Rest 90sec. Repeat For 3 Total Sets.
3.) 12-15 DB Lateral Raises.
Rest 90sec. Repeat For 3 Total Sets.
4.) 5 min rope pull
*Today's metcon is a quick one for most of you, but it does take A LOT out of you if you give it everything you got! Don't feel obligated to do any of this stuff if you don't want to! It's just here incase you're feeling you want a little a more :)
Athome
Part 1:
Repeat this 2 times through. Going as HARD as possible at each station :)
1min. AMRAP:
Max Single dumbbell squat cleans 50/35lb.
https://www.youtube.com/watch?v=P8F-1I4UrrI
Rest 1min.
1min. AMRAP:
Max Double Unders
Rest 1min.
1min. AMRAP:
Max DB Push Press 50/35s
Rest 1min.
1min. AMRAP:
Max Toes-To-Bar
Rest 1min.
After the toes to bar, you rest 1min. and do the whole thing 1 more time. That’s 16min. total workout time.
Metcon
Metcon (Time)
Part 2:
Accumulate a 4min. Plank
*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap. We've done this a few times with hollow hold, but never just planks. If you wanna spice it up a little, you may add some weight to your back or extend the time to 5min.
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 Burpees
Wednesday
inthegym
Deadlift (Double Progression Week 7)
LAST WEEK before our NEW cycle the following Week.
6-8 Reps
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
"Fight Gone Bad" style. You will be completing as many reps as possible at each station. There is NO REST between stations, so be sure to have everything setup close by!
1min. of Toes-To-Bar
1min. of Alt. DB Lunges 45/30s
1min. of Box Jumps 20"
1min. of Cal Bike
1min. of American KB Swings 53/35lb.
1min. of REST
Repeat For 3 Total Rounds
This will be over before you know it, so make sure you're moving as fast as you can!
Athome
Every Minute On The Minute Until You Fail....
Minute 1: 12 Burpees
Minute 2: 4 Double DB Snatches 45/30s
Minute 3: 12 Burpees
Minute 4: 5 Double DB Snatches 45/30s
Minute 5: 12 Burpees
Minute 6: 6 Double DB Snatches 45/30s
Minute 7: 12 Burpees
Minute 8: 7 Double DB Snatches 45/30s
Adding 1 Extra Double DB Snatch.... Until You Can No Longer Hang On... How far can you make it?! I'm thinking most of you will make it to 11-13 reps
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
100 Chair Dips
80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands
Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??
Shoulder Taps Demo: (Left+Right= 2 reps)
https://www.youtube.com/watch?v=gWHQpMUd7vw
Toes-To-Hands are like Up Downs, but you stay down and just jump your feet in and back out while in the plank position. It's an ab intensive movement so bring those feet up as high as possible on each rep!
Thursday
inthegym
"Cardio Thursday's"
The goal is to make it to 40 minutes... If you can ;)
Odd minutes: 15/12 Cals on Cardio of choice
Even minutes: 1 Round of Cindy
Cindy is:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Cardio Notes:
You may choose any cardio you like and swap between them at any point. If you know you can't hang with 15/12 cals, then scale it back to 12/9. You can always start high and scale as you go as well, BUT.... You should keep a good mental attitude about what you KNOW you can do and stick with it! Don't just scale it back because it's getting hard... Because it is for sure going to get hard. Stay strong!
Cindy Notes:
If you need to scale the round of Cindy then modify those reps from 5-10-15 to something like 3-6-9....
Athome
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
Zoombreak
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
FridAY
inthegym
Strict Press (Double Progression Week 7)
LAST WEEK before our NEW cycle the following Week.
6-8 Reps
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.
DB Russian Twists: (Left + Right = 1)
https://www.youtube.com/watch?v=N5j0NbJvH4o
Get as far as possible in 15min....
10 Alt DB Snatches (50/35lb.)
20 Ballslam (25/20lbs.)
10 Alt DB Snatches
30 Double Unders
20 Ballslam (25/20lbs.)
10 Alt DB Snatches
40 DB Push Press (50/35lbs)
30 Double Unders
20 Ballslam (25/20lbs.)
10 Alt DB Snatches
50 Sit-Ups
40 DB Push Press (50/35lbs)
30 Double Unders
20 Ballslam (25/20lbs.)
10 Alt DB Snatches
*Accumulator style!
*No rest between sections.
*Can you finish in 15min. or less!?
Athome
Choose 1 option below
Option 1: (Advanced) - Walking Lunges for 400 meters with 25/15lb DBs
immediately into;
400m with bodyweight
Option 2: (Novice) - Bodyweight Walking Lunges for 800 meters
Option 3: (Beginner) Bodyweight Walking Lunges for 400 meters
Zoombreak
BUTTS & GUTS
(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)
Rest 30sec.
30sec. of Star Plank (right)
30sec. of Starfish Sit-Ups
30sec. of Star Plank (left)
Rest 30sec.
30sec. of Bicycle Abs
30sec. of Heel Touches
30sec. of Russian Twists
Rest 30sec.
(9-12min.)
50 Bulgarian Split Squats with a 20X0 Tempo
(12-18min.)
*Same Ab Sequence as above
(18-21min.)
50 Bulgarian Split Squats with no tempo. Just get them done
Total, you're doing the split squats 3 times and the ab sequence 2 times. Looks more complicated than it actually is.
Tempo Explained:
30X0 means 3sec. on the way down, spend 0 time at the bottom and 0 time at the top. So nonstop reps, but with a 3 second descent. Then 20X0 just means a 2sec. descent.
Here's a bunch of video demos because there are some weird names in there.
Bulgarian Split Squats:
https://www.youtube.com/watch?v=kBQ1krvKFBU
Seated Ab Circles:
https://www.youtube.com/watch?v=-MT1l34zLXI
Drunken Mountain Climbers:
https://www.youtube.com/watch?v=b1xyB37QqYc
Starfish Sit-Ups:
https://www.youtube.com/watch?v=HLH9WgbYOCI
Star Planks:
https://www.youtube.com/watch?v=5oB44pBFIVE
Heel Touches:
https://www.youtube.com/watch?v=2CvMvcfhiTo
Bicycle Abs: