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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 3min. x 4 Rounds:
3 Back Squats + 400m Run
*Ideally you start with something heavy and stick with it OR make some smaller jumps along the way.
Rest 3min.
Every 3min. x 4 Rounds:
5 Front Squats + 400m Row
Start this section at the 30min. Mark....
6min. Ladder:
1 Devil Press (45/30s)
1 Lunge On Each Leg
2 Devil Press
2 Lunges On Each Leg
3 Devil Press
3 Lunges On Each Leg
This is gunna get SPICY!!!!
Tuesday
Inthegym
2 Power Cleans (185/135lbs.)
4 push press
6 ballslam
Complete 1 Round Every Miniute Until You FAIL...
Wednesday
inthegym
3 Total Sets:
(0-2min.)
10 Deadlifts (@50-60% of 1RM)
(2-4min.)
30/20 Cal Bike
(4-6min.)
10 Bench Press (@50-60% of 1RM)
(6-8min.)
100 Double Unders
BIG EMOM piece. The only rest, is the time left over in each section for finishing a little eary. If you want to up the percentages a little, you may, but these numbers should be good.
At the 28min. Mark....
(28-35min.)
7min. AMRAP:
30 American KB Swings (53/35lb.)
20 Push-Ups
10 Pull-Ups
Thursday
inthegym
0-5min.
1mile bike
Max Power Clean and Jerks (115/75lbs.)
7-12min.
1mile bike
Max Barbell Thrusters (115/75lbs.)
14-19min.
1mile bike
Max Push Jerks (115/75lbs.)
From 23-35min...
Fun Ab Section :)
3 Rounds:
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists (35/25lbs.)
Min. 4) Rest
This doesnt seem that hard, but let me tell you.. It's tough!
Friday
inthegym
Every 4min. x 4 Rounds:
6-8 Lunges Each leg
Immediately into;
200m Farmer Carry with (2) Kettlebells
Men Suggested Weight: 53-70s
Women Suggested Weight: 35-53s
*On the farmer carry's, I legit just want you to walk at a brisk pace. Try not run or walk super slow.
For Max Total Reps:
4min. of Assault Bike
4min. of Box Step-Ups with (1) 35/25lb. DB
3min. of Assault Bike
3min. of Box Step-Ups with (1) 35/25lb. DB
2min. of Assault Bike
2min. of Box Step-Ups with (1) 35/25lb. DB