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We do strength and conditioning. We do crossfit. An evolved version. A better crossfit. Meaning we do exercises that use our bodies instead of machines. We do those exercises, 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….
MONDAY
Inthegym
inthegym
every 2 min x 6
6 back rack lunges
15 reverse situps
15min. to get as far as possible...
1 Deadlift (225/155lbs.)
1 Round of "Cindy"
2 Deadlift (225/155lbs.)
1 Round of "Cindy"
3 Deadlift (225/155lbs.)
1 Round of "Cindy"
... Workout ends at 10 Deadlifts and 1 last round of "Cindy"
Many of you should finish this!
"Cindy" is:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Tuesday
inthegym
every 3min by 5
3 press (building)
45m OH single DB carry
3min. AMRAP:
10/7 Cal bike
10 American KB Swings (53/35lb.)
10 Push Press 75/55lbs.
Rest 1min.
5min. AMRAP:
15/12 Cal bike
15 American KB Swings (53/35lb.)
15 Push Press 75/55lbs.
Rest 2min.
7min. AMRAP:
20/15 Cal bike
20 American KB Swings (53/35lb.)
20 Push Press 75/55lbs.
Slowly adding that shoulder fatigue in! However, the shorter the time window, the HARDER I want you to go! Try and get all your reps UNBROKEN and rest as little as possible. These are purposely the kind of numbers that should keep you moving!
Wednesday
inthegym
"CARDIO WEDNESDAY"
Reverse Accumulator For Time....
400m Farmer Carry with (1) 70/53lb. KB
35 Sit-Ups
30 Double Unders
25 ballslam 25/20
20 Hang Power Cleans (95/65lbs.)
15 Cals of Choice
10 reverse situp
35 Sit-Ups
30 Double Unders
25 ballslam 25/20
20 Hang Power Cleans (95/65lbs.)
15 Cals of Choice
10 reverse situp
30 Double Unders
25 ballslam 25/20
20 Hang Power Cleans (95/65lbs.)
15 Cals of Choice
10 reverse situp
25 ballslam 25/20
20 Hang Power Cleans (95/65lbs.)
15 Cals of Choice
10 reverse situp
20 Hang Power Cleans (95/65lbs.)
15 Cals of Choice
10 reverse situp
15 Cals of Choice
10 reverse situp
10 reverse situp
Time Cap: 35min.
Instead of adding one movement per round, we are taking one movement away! Can you finish in the time cap?!
Thursday
inthegym
every 3 min x 5
3 x 10 sec pause deadlift (building)
5 front squats (building)
20 Rounds For Time:
3 Burpee Deadlifts (50/35s)
4 Alternating Lunges (50/35s)
5 Pull-Ups
Time Cap: 15min.
Friday
inthegym
25min. Flex Friday Lifting Window:
Pick ANY 4 movements below that you like. I am going to list 5, but pick based off of what makes you happy today :)
*Use 30-40% of your 1 rep max on all movements below. Shoot for 5-8 reps at a time with about 10-20sec. of rest between each set. Really push for max reps!
1.) 5min. For Max Reps:
Barbell Hip Thrusts
2.) 5min. For Max Reps:
Banded Tricep "Push" Downs
3.) 5min. For Max Reps:
Leaning Lateral DB Raises
*Switch sides every 5-6 reps
4.) 5min. For Max Reps:
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey
5.) 5min. For Max Reps:
Barbell Bicep Curls
*Alternate between regular grip, close grip, and wide grip.
Rest 1min. Between Each Station.
then
3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Burpee
3min. AMRAP:
8 Shoulder To Overhead (95/65lbs.)
8 Cal Bike
3min. AMRAP:
10 Alternating DB Snatches (50/35lbs.)
10 Burpee
REST 1min. Between Each Section