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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. To keep gaining strength and losing fat.
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
5/3 squat
1 min russian twist
Metcon (Time)
Every 2min. until you finish....
15/12 Cal
Max Ballslam + reverse sit up
*Workout ends when you accumulate 100 Wall Balls and 100 Toes-To-Bar.
extra Spartan Credit
200 m SB carry
inthegym
every 3 min x 5
5/3 bench press
max pull ups
3 Rounds:
1min. of Cals Bike
1min. of American KB Swings (53/35lb.)
1min. of SB G2OH
1min. of Sumo Deadlift High Pulls (75/55lbs.)
1min. of Rest
Fight Gone Bad Style! So your goal is to get as many reps as possible at each station! Don't hold back! It will be over before you know it and you're going to wish you had gone harder.
Spartan Prep
3 x max hang
Wednesday
inthegym
"Cardio Wednesday!"
35min. To Get As Far As Possible...
Run 200m
4 Rounds of "Grove"
Run 200m
4 Rounds of "Grove"
Run 400m
3 Rounds of "Grove"
Run 400m
3 Rounds of "Grove"
Run 600m
2 Rounds of "Grove"
Run 600m
2 Rounds of "Grove"
Run 800m
1 Round of "Grove"
Run 800m
1 Round of "Grove"
Grove is
15m SB carry
5 SB over shoulder
3 SB floor press
Spartan prep
3 x max rope hang
Thursday
Inthegym
every 4 min x 4
5x 2" deficit deadlift
5 x weighted pull ups
For Time:
10 Front Squats (75/55lbs.)
50 Sit-Ups
20 Front Squats
40 Sit-Ups
30 Front Squats
30 Sit-Ups
40 Front Squats
20 Sit-Ups
50 Front Squats
10 Sit-Ups
Time CAP: 15min.
Spartan prep
200 m sand bag carry
200 m farmer carry
Friday
inthegym
every 4 min x 4
5/3 press
10-12 Heavy Weighted Sit-Ups
Or...
10-12 Heavy Weighted Hanging Knee Raises
or...
10-12 Heavy DB Russian Twists
Keep Completing This Sequence Until You Reach 100 Burpees...
(0-2min.)
10 Cal Bike
5 Double DB Hang Cleans (45/30s)
Max Burpees
(2-4min.)
10 Cal Bike
5 Double DB Snatches (45/30s)
Max Burpees
(4-6min.)
10 Cal Bike
5 Double DB Hang Cleans (45/30s)
Max Burpees
(6-8min.)
10 Cal Bike
5 Double DB Snatches (45/30s)
Max Burpees
This is essentially "every 2min. until you finish," with alternating DB movements each round. Just reads better this way.
Ladies complete 7 Calories :)
Spartan prep
200 m SB carry
max hang