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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
MURPH
1 mile run
100 pull ups
200 pushups
300 squats
1 mile run
Tuesdsay
inthegym
every 3 min x 6
8 barbell step ups
8 squats
For Time:
50 Power Cleans 115/75lbs.
Immediately into;
50 Back Squats 115/75lbs.
The catch...
At the top of EVERY minute, complete 4 burpees. Start with burpees.
Wednesday
inthegym
every 3 by 6
5 push press
5 pendlay row
15min. to get as far as possible...
10 Pull-Ups
200m Run
10 Pull-Ups
30 Double Unders
200m Run
10 Pull-Ups
40 Plate Ground To Overheads (45/25lb.)
30 Double Unders
200m Run
10 Pull-Ups
50 Push-Ups
40 Plate Ground To Overheads (45/25lb.)
30 Double Unders
200m Run
10 Pull-Ups
Accumulator style. No rest between sections. Just keep chuggin through!
*plate ground to OH
https://www.youtube.com/watch?v=eT0H7hvL2RI
thursday
inthegym
every 3 x 5
3 cleans
5 front squats (building) and hopefully heaier than last week
15min. to get as far as possible...
10-9-8-7-6-5-4-3-2-1
Barbell Thrusters 75/55
Sumo Deadlift High-Pulls 75/55
Immediately into;
8-7-6-5-4-3-2-1
Barbell Thrusters 95/65
Sumo Deadlift High-Pulls 95/65
Immediately into;
6-5-4-3-2-1
Barbell Thrusters 115/75
Sumo Deadlift High-Pulls 115/75
Immediately into;
4-3-2-1
Barbell Thrusters 135/95
Sumo Deadlift High-Pulls 135/95
Notice that the weight gets heavier each section AND the rep scheme starts just a little farther back to keep you moving.
Friday
inthegym
20min. Flex Friday Lifting Window:
8-10 Reverse Grip Bench Press
8-10 Barbell Bent Over Rows
8-10 Weighted Hanging Knee Raises
Weighted Dips to failure.
Rest 60-90sec. Between Sets.
Movement Demos:
Reverse Grip Bench:
https://www.youtube.com/watch?v=iKC6YWS4-_g
Barbell Bent Over Rows:
https://www.youtube.com/watch?v=yElnUE0j390
Weighted Hanging Knee Raises:
https://www.youtube.com/watch?v=d_vwMeIfjAM
For Time:
100 Double Unders
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
100 Double Unders
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
Time CAP: 15min