5 wk4

May 22, 2021

 by Ryan Webb

We do strength and conditioning.  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.



Every 3 min x 5

8 back rack lunges

8 squats


2min. AMRAP:

12/9 Cal Assault Bike

8 Deadlifts 185/135

Max Lateral Burpees Over The Bar


Rest 1min. Repeat For 5 Total Rounds.




Every 2 min x 6

5 push press


3min. to get as far as possible...


reverse sit up


ball slam 25/20


Double Unders


Rest 1min.


6min. to get as far as possible...

(Same workout. Start back at the beginning)


Rest 2min.


9min. to get as far as possible...

(Same workout. Start back at the beginning)

To be clear, no particular section is meant to be finished, so don't worry about that  :)




"Cardio Wednesday!"


Every 5min. X 8 Rounds:

400m Run

21 American KB Swings 53/35lb.

12 supine ring rows


I want everyone to go at the highest repeatable effort that they can on each round. That should get you about 2min. of rest per round. Which will start out easy, but eventually start to get harder and harder to hang onto.




every 2 min x 10

2 snatch

5 *front squat


*if you are able try for OH squats


For Time:

21 Hang Power Cleans

21 Thrusters

21 Cal 

15 Hang Power Cleans

15 Thrusters

15 Cal 

9 Hang Power Cleans

9 Thrusters

9 Cal 




20min. Flex Friday Window...


8-10 Flat DB Bench or Floor Press

8-10 Single Arm DB Row (ea. arm)

10-12 Banded Tricep Push Downs

10-12 Barbell Bicep Curls

rest 90 sec


Banded Tricep Push-Down:





8 Rounds:

20sec. of Bike

10sec. Rest


8 Rounds:

20sec. of reverse sit up

10sec. Rest


8 Rounds:

20sec. of DB Snatches 70/50lb.

10sec. Rest

*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.


8 Rounds:

20sec. of Sit-Ups (Feet Anchored)

10sec. Rest

No rest between sections. Each section takes exactly 4min, so you'll be done in 16min. total.