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We do crossfit. Meaning we do exercise that uses our bodies instead of machines. We do those exercises at high intensity, 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 with options for in gym workouts and at home workouts.
MONDAY
InTheGym
Deadlift (Week 4 of 20 Rep MAX )
Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from week 1. Dig Deep!! Proud of everyones number so far!
16min. running clock...
Min. 1) 15/12 Cals of Choice
Min. 2) AMRAP "Monday"
*Monday is:
7 Pull-Ups
8 Push-Ups
9 Ballslam (25/20lb.)
*Start where you left off each time
AtHome
3 Rounds:
3min. AMRAP:
3 Alt. DB Snatches each arm (50/35)
6 Push-Ups
9 Air Squats
Rest 1 minute after each round.
3 Rounds:
3min. AMRAP:
3 DB Power Cleans (50/35s)
6 Push-Ups
9 Sit-Ups (feet anchored in DBs)
Rest 1 minute after each round.
3 Rounds:
3min. AMRAP:
3 DB Thrusters (50/35s)
6 Push-Ups
9 Pull-Ups
Rest 1 minute after each round.
Start where you left off on the previous round for each AMRAP.
Stay at each station for all 3 rounds. 1min. rest after each round. Then after round 3, rest 1min. and go into the next section. 36min. Total.
If 36min. is too long today, make each round 2 rounds instead of 3!
TUesday
InTheGym
Clean and Jerk Cardio Complex:
Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike
2 Power Clean and Jerks
*Climbing in weight to the heaviest #'s you can hit.
Metcon
Metcon (Time)
2 Rounds For Time:
50 Push Jerks 95/65
25 Toes-To-Bar
*EMOM complete 4 Burpees!
*Start with Burpees
*You must finish all 50 jerks before going to the TTB.
*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.
* I want this to take between 10-15min. so choose the appropriate weight for yourself.
AtHome
For Time:
100 DB Deadlifts 70/50lb.
*EMOM 30 Double Unders
*Start with 30 Double Unders
If you have heavier weights and you'd like to try it, then go for it. I think a lot of advnaced people can do 80-100lbs. Women may be able to hit 60-70lb DBs. Let me know!
Rest as needed before this piece...
Tabata DB Russian Twists (35/20lb)
20sec. of work x 10sec. of rest until you hit 100 reps. Left +Right +1 rep.
WSednesday
InTheGym
4 Rounds:
3min. AMRAP:
500m Row
Max Bench Press Reps 135/75
1min. Rest
Rest 3min. (Including the 1min.) Then;
4 Rounds:
3min. AMRAP:
400m Run
Max Deadlift Reps 225/155
1min. Rest
Rest 3min. (Including the 1min.) Then;
For Time and Quality:
100 Weighted Seated Knee Tucks (10/5lb.)
Demo:
https://www.youtube.com/watch?v=OFiw8ZJHKcg
Keep Solid Control on ALL reps. Don't rush the movement Please.
AtHome
EMOM until you fail...
Odd Minute: 12 Burpees
Even Minute: 6 Single Arm DB Push Press or Jerk on each arm (12 total)
*Every Round you go up 1 rep on the Press or Jerks
*Weight is 50/35s
*Advanced is 70/50s but start at 5 reps
Goes like this...
Round 1:
Odd Minute: 12 Burpees
Even Minute: 7 DB Push Press or Jerk
Round 2:
Odd Minute: 12 Burpees
Even Minute: 8 DB Push Press or Jerk
Round 3:
Odd Minute: 12 Burpees
Even Minute: 9 DB Push Press or Jerk
... And So on until you can no longer finish your number. Should be able to get to 12-15 Range? Maybe more?
Thursday
InTheGym
0-3min.
150 Double Unders
3-13min.
Build up to a Heavy Hang Power Snatch
13-16min.
150 Double Unders
16-26min.
Build up to a Heavy Hang Power Clean
26-29min.
150 Double Unders
30-37min.
For Time:
100 Russian KB Swings 70/53lb
AtHome
Every 3min. x 6 Rounds:
30 Plank Jacks
30 Wall Sit Calf Raises
30 Skaters (L+R=2)
30 Glute Bridges
Advanced: 7 Rounds
Wall Sit Calf Raises: (Add an object, cat, dog, or significant other to make this harder)
https://www.youtube.com/watch?v=dOhPNHvs_lU
Plank Jacks:
https://www.youtube.com/watch?v=VasEy9dNzZM
Friday
InTheGym
Thruster
Every 2min. x 3 Rounds:
10 Pull-Ups
3 Thrusters (climbing)
immediately into;
Every 2min. x 3 Rounds:
8 Pull-Ups
2 Thrusters (climbing)
Every 2min. x 3 Rounds:
6 pull ups
1 Thruster (climbing)
For Time:
100 Alt. DB Snatches 50/35
50 DB Power Cleans 50/35s
*EMOM 7 Ballslam 20/15
*Start with the Ballslam
*You may break up the snatches and cleans in any format you like :)
*Time CAP: 16min.