6 wk5

Jun 26, 2021

 by Ryan Webb

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….



every 3 min x 5

5 -3 sec pause squat

1 min deadbug


Get as far as possible in 18min....

50 Cal 

10 Box Step-Ups with (1) 45/30lb DB

40 Cal 

20 Box Step-Ups with (1) 45/30lb DB

30 Cal

30 Box Step-Ups with (1) 45/30lb DB

20 Cal 

40 Box Step-Ups with (1) 45/30lb DB

10 Cal 

50 Box Step-Ups with (1) 45/30lb DB


*You may start from the top down or the bottom up. Your choice today :)

Left + Right on the step-up is 2 reps.


You may hold the DB anyway you like. On your shoulder is most likely the easiest. Just make sure you alternate sides every about halfway through.




every 3 min x 5

3 press (build to something heavier than last week)

1 min max bent lat raises


For Time:


5 Rounds:

5 reverse sit up

5 Ballslam 25/20

5 American KB Swings (70/53lb.)


4 Rounds:

6 reverse sit up

6 Ballslam 25/20

6 American KB Swings (70/53lb.)


3 Rounds:

7 reverse sit up

7 Ballslam 25/20

7 American KB Swings (70/53lb.)


2 Rounds:

8 reverse sit up

8 Ballslam 25/20

8 American KB Swings (70/53lb.)


1 Rounds:

9 Toes-To-Bar

9 Wall Ball (20/14lb.)

9 American KB Swings (70/53lb.)

Time CAP: 18min.






5 Rounds:


40sec. of Bike

20sec. of Rest


40sec. of DB Deadlifts (50/35s)

20sec. of Rest


40sec. of Double Unders

20sec. of Rest


40sec. of Pull-Ups

20sec. of Rest


40sec. of Incline DB Bench Press (50/25s)

20sec. of Rest


40sec. of Weighted Sit-Ups (50/35lb.)

20sec. of Rest

Shoot for MAX REPS at each 40sec. station. When the time is up, you switch to the next station. Do not stay on the same station for all 5 rounds. This is 30 total minutes.


I want the Weighted Sit-Ups to look just like this:





every 3 min x 5

5 rack pulls

45m sb carry


10 Rounds For Time:

3 DOUBLE DB Hang Cleans

4 DOUBLE DB Snatches (From the ground)

5 DOUBLE DB Thrusters

6 DOUBLE DB Push Press

This is a lot harder than it looks! I suggest trying as hard as you can to get each round completely unbroken before you take a rest break. It's made in this order purposely to flow perfectly from one movement to the next. When you break in the middle of a round, you'll be doing more work to get back to where you left off.


25min. Flex Friday Lifting Window:


Pick ANY 3 movements below that you like. I am going to list more than 3, but pick based off of what makes you happy today ;)


1.)Barbell Hip Thrusts

- 3 sets of 6-8 reps.

- Rest 90sec. Between Sets

*If you've been sticking with this one each week, keep trying to go heavier each week :)


2.) Incline Seal Rows

- 3 sets of 10-12 reps.

- Rest 90sec. Between Sets



3.) Zottman Curls

- 3 sets of 8-10 reps on EACH arm.

- Rest 90sec. Between Sets



4.) Single DB Skull Crusher with a PAUSE

- 3 sets of 10-12 reps.

- Rest 1sec. at the bottom of every rep

- Rest 90sec. Between Sets



5.) Standing Barbell Calf Raises:

- 3 sets of 12-15 reps.

- Rest 90sec. Between Sets



*GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left in the tank at the end of each set


15min. Running Clock...

Run 200m

bike 1.5 mile

Run 400m

bike .75 mile

Run 800m

bike .4 mile

Max Burpees in remaining time...

How many burpees can you get!?