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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 min x 5
5 squat*
1 min hollow hold
*first two rounds warm up to a weight slightly heavier than last weeks top weight
EX: last week squated 150. this week goal is 155
1 set -50% of 155 so 5 reps of 80
2 set -70% of 155 so 5 reps of 110
set 3-5 squat 155
4min. AMRAP:
30 ballslam 25/20
20 American Swings (53/35lb.)
Max Pull-Ups in remaining time...
Rest 1min.
4min. AMRAP:
30 American Swings (53/35lb.)
20 Pull-Ups
Max ballslam 25/20 in remaining time...
Rest 1min.
4min. AMRAP:
30 Pull-Ups
20 ballslam 25/20
Max American Swings (53/35lb.) in remaining time...
Rest 1min.
4min. AMRAP:
Choose any rep scheme you like to get the most reps possible. The only rule is that you must use all 3 movements :)
Tuesday
inthegym
every 3 min by 5
5/3 bench press
3 hang cleans
For Time:
100 Double Unders
50 Sit-Ups
25 Hang Power Cleans (95/65lbs.)
80 Double Unders
40 Sit-Ups
20 Hang Power Cleans (115/75lbs.)
60 Double Unders
30 Sit-Ups
15 Hang Power Cleans (135/95lbs.)
40 Double Unders
20 Sit-Ups
10 Hang Power Cleans (155/105lbs.)
20 Double Unders
10 Sit-Ups
5 Hang Power Cleans (185/135lbs.)
Time CAP: 17min.
Wednesday
inthegym
"Cardio Wednesday!"
0-9min...
2 Rounds:
.75m bike
400m Run
9-18min...
10 Rounds:
10 Alternating DB Snatches (50/35lbs.)
5 Burpee Box Jumps (20")
18-27min...
2 Rounds:
.75m bike
400m Run
27-35min...
10 Rounds:
10 Barbell Push Press (75/55lbs.)
10 Air Squats
MASH style! Also know as, "a little bit of everything."
I tried to make the time caps hard enough to where you get about 1-2min. of rest before the next session. Staying on pace will be tough for some and easier for others. So worst case scenario, just stop no matter where you're at 1min. before the next section. That way you have enough gas in the tank to hit each piece hard. You're also welcome to keep a slower effort and almost turn it into a 35min nonstop workout. It's just not as fun that way ;)
Thursday
inthegym
every 3 min x 5
5x 2" deficit deadlift*
5 DB bent rows
*same idea as monday
20 Rounds For Time:
6 DB Walking Lunges (45/30s)
6 ballslam 25/20
6 reverse sit up
Friday
inthegym
every 3 min x 5
5/3 press
max active hang
18min. To Get As Far As Possible...
10 Pull-Ups
20 Cal Bike (15 cals for ladies)
10 Pull-Ups
40 Push-Ups
20 Cal Bike (15 cals for ladies)
10 Pull-Ups
60 Plate Ground To Overhead (45/25lb.)
40 Push-Ups
20 Cal Bike (15 cals for ladies)
10 Pull-Ups
120 Double Unders
60 Plate Ground To Overhead (45/25lb.)
40 Push-Ups
20 Cal Assault Bike (15 cals for ladies)
10 Pull-Ups
This one is not meant to be finished, so don't worry about that! Let's see how far you can get!