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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
EMOM x 10min.
Odd: 5 Thrusters (climbing in weight)
Even: 15/12 Cal (Every other round do 15 Toes-To-Bar)
immediately into;
EMOM x 10min.
Odd: 5 Back Squats (climbing in weight)
Even: 15/12 Cal (Every other round do 15 Toes-To-Bar)
20min. Straight EMOM here. The first 10min. you are building up to a 70-80% effort 5 rep thruster from the ground. The next 10min. is a 5 rep back squat out of the rack at the same percentage. try hard to make it heavier than u have on the wall for the last set
At the 25min. mark;
For Time:
10 DB Snatch (right)
10 DB Snatch (left)
10 DB Goblet Squats
9 DB Snatch (right)
9 DB Snatch (left)
9 DB Goblet Squats
… 8,8,8…7,7,7… All the way to 1,1,1…
Tuesday
inthegym
Here's the flow:
(0-8min.)
1 Mile Run
(8-16min.)
Find your 3 Rep Max Deadlift
(16-24min.)
Bike 100/70 Calories
(24-32min.)
Find your 3 Rep Max Bench Press
Accessory Work
Just some optional work today if you want and you're feeling up to it after all that!
3 Sets:
15 Set Landmine Sit-Ups
*5 Reps on the right arm
*5 Reps on the left arm
*5 Reps on both arms
https://www.youtube.com/watch?v=J99PE_At6hQ
Wednesday
inthegym
EMOM x 20min.
Min. 1) 5 Push Jerks (Climbing)
Min. 2) *Pick One
Options:
*30sec. ring rows
*5 pull Ups
*5 Rope pulls
*3-5 Weighted Pull-Ups
Important Notes:
Only choose 1 option above and stick to it the whole time. You may take the push jerk out of the rack and climb a little each round OR take it off the ground.
15min. AMRAP:
5-10-15-20-25
Burpees
10-20-30-40-50
Russian KB Swings (70/53lb.)
20-40-60-80-100
Double Unders
Not too sure if this one is finish-able in 15min. or not, BUT I do think it will be very close! Let's see :)
Thursday
inthegym
EMOM x 5 Rounds: (35min. Total)
Min. 1) 18/14 Cal
Min. 2) 20 Box Jumps 24/20"
Min. 3) max SB G2OH
Min. 4) 20 Push-Ups
Min. 5) 15 Double DB Hang Cleans (45/30s)
Min. 6) 20 Sit-Ups
Min. 7) Rest
Friday
inthegym
Every 2min. x 10 Rounds:
10/7 Cal Assault Bike
3 Power Cleans (Climbing)
*Your goal is to eventually hit a 3 Rep Max here today :)
For Time:
100 Front Squats 135/95lbs.
*At the top every minute: 7 Toes-To-Bar
*Start with Toes-To-Bar