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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 a stronger community. We are much less worried about being good at the sport of CrossFit.
Here is what is happening this week….
MONDAY
Inthegym
4 Total Sets:
(0-2min.)
5-6 Back Lunges on each leg
(2-4min.)
35/28 Cal
(4-6min.)
20-30 Hanging Weighted Knee Raises
*Soon as the clock hits 6min. you start back at the top and repeat for 4 total sets. This is an 24min. Section.
*For the knee raises choose anywhere between 5-25lb. range.
*Knee Raise Demo:
https://www.youtube.com/watch?v=d_vwMeIfjAM
at the 27min. Mark….
8min. AMRAP:
8 DB Goblet Squats (70/50lb.)
12 Push-Ups
Tuesday
inthegym
EMOM x 3min.
10/7 Cal Assault Bike
EMOM x 3min.
3 Power Clean and Jerks @50-60% of 1RM
EMOM x 3min.
10/7 Cal Assault Bike
EMOM x 3min.
2 Power Clean and Jerks @65-75% of 1RM
EMOM x 3min.
10/7 Cal Assault Bike
EMOM x 3min.
1 Power Clean and Jerks @80-90% of 1RM
*You stay on each section for 3min. straight before switching to the next station. The power clean and jerks go up in weight each section, but if you would like to work my cardio or work on form then keep them at 3 reps the entire time on the lighter percentages.
at the 23min. Mark…
10 Rounds For Time:
10 Ballslam (25/20lbs.)
5 Double DB Hang Cleans (45/30s)
Double DB Hang Clean Demo:
https://www.youtube.com/watch?v=MmcHmvGzEUQ
Wednesday
inthegym
(0-4min.)
400m Run
10 Unbroken Bench Press
Max Pull-Ups in remaining time…
(5-6min.)
Rest
(6-10min.)
400m Run
8 Unbroken Bench Press
Max Pull-Ups in remaining time…
(10-11min.)
Rest
(11-15min.)
400m Run
6 Unbroken Bench Press
Max Pull-Ups in remaining time…
(15-16min.)
Rest
(16-20min.)
400m Run
4 Unbroken Bench Press
Max Pull-Ups in remaining time…
*The bench press numbers need to be as heavy as possible, but ideally unbroken. If you must break for a few seconds that's fine, but try and get them all in a row!
At the 25min. Mark….
For Time:
50 Burpee Box Jumps 24/20"
Since the first piece today was a long one, I thought this would be perfect. It's also going to be a hell of a chest finisher in addition to jacking your heart rate up!
Thursday
inthegym
3 Total Sets:
(0-2min.)
30/20 Cal Assault Bike
(2-4min.)
5 Front Squats as heavy as possible
(4-6min.)
Max Effort Weighted DB Sit-Ups (45/30lb.)
(6-8min.)
5 Deadlifts as heavy as possible
*Soon as the clock hits 8min. you start back at the top and repeat for 3 total sets. This is a 24min. Section.
*For scoring, I will put the Front Squat and Deadlift score-boxes below
*DB Weighted Sit-Up Demo:
https://www.youtube.com/watch?v=7HOeW1m684I
at the 29min. Mark….
6min. AMRAP:
6 Toes-To-Bar
9 American KB Swings (70/53lbs.)
After a 5min. rest from the top section, you will hit this final finisher. Made to keep you moving quick! No pacing, JUST GO!
Friday
Inthegym
Today's piece is all about having a long mix of cardio mixed with an emphasis of shoulder to overhead. So you will notice the hang clean numbers going down and the push press numbers going up. However, as you go through this sequence, you still have quite a bit of work to do for each section. Can you hang!?
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 50 Double Unders
EMOM x 4min.
Odd: 3 Hang Power Cleans + 3 Push Press
Even: 18 Ballslam
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 50 Double Unders
EMOM x 4min.
Odd: 2 Hang Power Cleans + 4 Push Press
Even: 18 Ballslam
EMOM x 4min.
Odd: 15/12 Cal Row
Even: 50 Double Unders
EMOM x 4min.
Odd: 1 Hang Power Clean + 5 Push Press
Even: 18 Ballslam
No rest between sections above. Essentially, each section is 2 rounds and then you move to the next. This entire piece is 24min.
Score is the final push press weight. BUT... You can only put your score in if you finished all the above EMOMs :)
at the 28min. Mark….
5 Rounds:
20sec. of MaxLat DB raises
10sec. of Rest
20sec. of Max Ring Dips or Bench Dips
10sec. of Rest
20sec. of Max Push-Ups
10sec. of Rest
If you have ever done an old school workout called "JT" then you know who hard this is AND how sore you will be tomorrow! Seems so simple and it is... But man is it SPICY!