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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 3 x 5
5 squat (building)*
5 push press (building)
*record top set of 5
(0-3min.)
20/15 Cal Bike
50 Double Unders
Max American KB Swings (53/35lb.)
(3-6min.)
18/14 Cal Bike
50 Double Unders
Max American KB Swings (53/35lb.)
(6-9min.)
15/12 Cal Bike
50 Double Unders
Max American KB Swings (53/35lb.)
(9-12min.)
12/9 Cal Bike
50 Double Unders
Max American KB Swings (53/35lb.)
(12-15min.)
10/7 Cal Bike
50 Double Unders
Max American KB Swings (53/35lb.)
Tuesday
inthegym
every 3 x 5
5/3 bench (building)*
5 bent over rows
*record top set
Every 90sec. x 10 Rounds:
200m Run
Max Rounds of:
3 Push Press (115/75lb.)
3 Burpees
Wednesday
inthegym
"Cardio Wednesday!"
Finish The Following Rep Scheme For Time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal
ballslam 30/25
reverse sit up
Double DB Hang Cleans (45/30s)
Sit-Ups
DB Lunges (45/30s)
Time CAP: 35min.
Thursday
inthegym
every 3 min x 5
2" deficit deadlift
15 heavy KB swing
15min. AMRAP:
10 Cal Bike
30 Double Unders
15 Push-Ups
10 Cal Bike
30 Double Unders
15 Pull-Ups
Essentially you are just swapping push-ups for pull-ups every other round. Just looks better written out :)
Friday
inthegym
every 3 min x 6
3 press (building)*
15 weighted sit up
record that top set
20 Rounds For Time:
4 Alt. DB Power Snatch (70/50lb.)
4 SB to shoulder
4 DB push press