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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
every 3min x 5
6 back rack lunge (building)*
6 back squat
*should get heavier than before
25 AMRAP
30 sec banded lat pull
10 SB G2OH
15m SB carry
10 SB G2OH
15m SB walking lunge
Tuesday
inthegym
every 3 min x 5
3 press (building)
max push press
4min. AMRAP:
25 Cal Bike
20 Double DB Hang Cleans
Max DB Push Press in remaining time...
Rest 2min.
4min. AMRAP:
25 DB Push Press
20 Cal Bike
Max Double DB Hang Cleans in remaining time...
Rest 2min.
4min. AMRAP:
25 Double DB Hang Cleans
20 DB Push Press
Max Cal Bike in remaining time...
Wednesday
Every 7min. x 6 Rounds:
400m run
100 Double Unders
5 Deadlifts
Thursday
inthegym
every 3min x 5
5 hang clean (building)
8 front squat
30 Rounds For Time:
1 Barbell Thruster 95/65lbs.
3 Lateral Barbell Burpees
5 reverse sit up
Time CAP: 18min.
Friday
inthegym
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
2.) Incline Barbell Bench Press
- 3 sets of 6-8 reps.
- Rest 90sec. Between Sets
3.) Barbell Bent Over Rows (regular grip)
- 3 sets of 8-10 reps
- Rest 90sec. Between Sets
https://www.youtube.com/watch?v=yElnUE0j390
4.) Banded Tricep Push-Downs
- 3 sets of 10-12 reps.
- Rest 90sec. Between Sets
https://www.youtube.com/watch?v=o2v3e2YUnVc
5.) Narrow Grip Barbell Bicep Curls
- 3 sets of 10-12 reps.
- Rest 90sec. Between Sets
https://www.youtube.com/watch?v=AFhKLCDQ8Ws
*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. to get as far as possible...
1 Round For Time:
20 Alternating DB Snatch 50/35lb.
15 cal Bike
10 Pull-Ups
Rest 1min.
2 Rounds For Time:
20 Alternating DB Snatch 50/35lb.
15 cal Bike
10 Pull-Ups
Rest 2min.
3 Rounds For Time:
20 Alternating DB Snatch 50/35lb.
15 cal Bike
10 Pull-Ups
You MUST complete the rest breaks after you finish a section. That is what keeps you motivated to really and try and finish this thing. It also helps us work on our intensity which is what's needed right now. So lets work HARD today and see if anyone can finish this thing!! It's gunna be another VERY close one!