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We do crossfit. Meaning we do exercise that use 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.
The 20 rep deadlift Program is back for a few weeks :)
This is one of the greatest/hardest programs you will do in this gym! It builds SO much confidence, leg strength, and literally will change you forever if you just stick with it!
To do this RIGHT, you need to take about 10-12min. to build up to a HEAVY (almost max) 1-2 rep deadlift... Then, you get only 1 shot at a 20 rep max. Choose wisely. You should feel as though you are going to fail at rep 14. For most people you will be using around 70-75% of your 1RM. Women can do upward of 75-80% usually. You can NOT let go of the bar. You either get it or fail. Each rep should need about 2-3 breathes at the bottom. if you can just bang them out, you are doing it wrong. Each week you will be adding between 5-10lbs.
14min. AMRAP:
21 Ballslam 25/20
15 Cal bike/ 400 m run
9 heavy slamball squats (not the same ball)
*Because it's 20 rep day (and you might be dead right now) I will give you the option of doing this in a Team format. Just double the numbers to 42-30-18.
AtHome
30 Rounds:
5 Pull-Ups/db bent over rows
3 DB Power Clean and Jerks 50/35s
1 Burpee
Extra Credit:
50 DB Russian Twists with a full stop after every rep. L+R= 1 rep
https://www.instagram.com/p/CAdjQN0netu/?utm_source=ig_web_copy_link
InTheGym
Snatch
Warm up with to about 65-70% of your max and then complete:
3 reps EMOM x 10min.
*Shouldn't be super hard, but not easy either.
*All power reps with emphasis on form. Shoot for touch and goe reps. Keep your hook grip. And FOCUS on your LATS sweeping that bar into your hips.
Every 3min. x 6 Rounds:
10 Jerks 115/75
10 sitting knee tucks
10 Hang Power Cleans 115/75
10 press
AtHome
10 MIN AMRAP (70/50/35)
10 DB Deadlifts
30 Double Unders
Rest 5min.
10 MIN AMRAP (70/50/35)
10 Goblet Squat
30 Double Under
*Every other round, do 10 Lunges instead of squats
InTheGym
"Pump Session "
As Many Rounds As Possible In 20min.
15/12 Cal Assault Bike
10 DB Bench Press 50/25s
50 Double Unders
10 Pull-Ups
*Rest 90sec. After Each Round
*Do a round FAST, then rest 90sec. and repeat.
Abs:
21 Single DB Sit-Ups
21 DB Russian Twists 45/30lb.
Rest 60sec. Between Sets. Repeat For 3 Total Sets.
DB Russian Twists are L+R= 1 rep
AtHome
For Quality, but also moving quick!
10-9-8-7-6-5-4-3-2-1
DB Renegade Row R (50/35)
DB Renegade Row L
DB Push Press R
DB Push Press L
Toes to Bar
*You may use a 70/50 for the rows if you're strong there and you have it available :)
InTheGym
15min. of Straight Booty Work:
5min. of:
30sec. of Front Squats
30sec. of Rest
immediately into;
5min. of:
30sec. of Front Rack Lunges
30sec. of Rest
immediately into;
5min. of:
30sec. of Hip Thrusts
30sec. of Rest
Set-Up Stations and Pick a Weight for each movement:
135/95 or
115/75 or
95/65
*Try to move the whole 30sec.
*Pause for 1sec at the top of each hip thrust. (Use a bench, rogue brick, or box for support)
15min. to get as far as possible...
50-40-30-20-10
Russian KB Swings 70/53
*After each set complete:
15 Wall Balls 20/15lb.
15 Cal bike/400 m run
To be clear, the workout goes like this...
50 swings
15 Wall Balls
15 Cal bike
Immediately into;
40 swings
15 Wall Balls
15 Cal bike
and so on....
AtHome
It's up to YOU to make this one hard today!
Every 60sec. complete 1 Round of:
4 Burpees
8 Skater Lunges (L+R=2)
12 Russian Twists (L+R=1)
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges
If you want to add a warm up right into this thing, all you gotta do is start a little lower at say:
3 Burpees
6 Skater Lunges
9 Russian Twists (L+R=1)
and build as you go. That might also be a good scaled option for many of you.
Consider yourself a bodyweight ninja? You can try:
5 Burpees
10 Skater Lunges
15 Russian Twists (L+R=1)
But that is gunna get ROUGH real quick!
Skater Lunges:
https://www.youtube.com/watch?v=03JiJ-Kx2Pw
InTheGym
20min. running clock...
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max
Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.
We haven't ran or done clean and jerk all week, so I would really like some big numbers on these. You may share bars.
Not feeling it today? Do 10 Every round with a light weight and just work on form.
10min. EMOM:
Min. 1) Plank
Min. 2) Max Reps of Weighted Seated Knee Raises 10/5lbs.
*Try to end your knee raises around 45sec. And be sure to get ALL those planks without breaking!
AtHome
20 ROUNDS:
30sec. of work
30sec. of rest
Here's what you're doing during that time:
27-21-15-9
DB Thrusters 45/30s
Pull-Ups
50 Double Unders Between Each Set
*You only get 30sec. to work, then you have to stop for 30sec. This goes on for 20min. If you finish the whole workout, go back up in reverse until the 20min. time cap hits.