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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.
MONDAY
inthegym
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.
Tuesday
inthegym
Every 2 min x 6
5 push press
3min. to get as far as possible...
5-10-15-20-25
reverse sit up
10-20-30-40-50
ball slam 25/20
20-40-60-80-100
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 :)
Wednesday
Inthegym
"Cardio Wednesday!"
Every 5min. X 8 Rounds:
400m Run
21 American KB Swings 53/35lb.
12 supine ring rows
Details:
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.
Thursday
inthegym
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
Friday
inthegym
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:
https://www.youtube.com/watch?v=o2v3e2YUnVc
"Tabata"
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.