4wk4


Apr 25, 2021

 by Ryan Webb
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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:

https://www.youtube.com/watch?v=ey-I0iCGajk