Copyright © 2024 The Grove Fitness | Powered By 
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 15min.
2 Power Cleans
2 Front Squats
2 Split Jerks
*Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one heavy weight the entire time, which for most of you will probably be about 70% of your Clean and Jerk 1RM.
Half Murph (Time)
For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Tuesday
inthegym
Every 4min. x 4 Rounds:
25/18 Cal Assault Bike
Immediately into;
**Deadlifts
Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)
15min. AMRAP: or 10 rounds
10 Ballslam (25/20lb.)
15 Sit-Ups
30 Double Unders
Wednesday
inthegym
4 Sets:
8-10 Bench Press
Immediately into;
8-10 Barbell Rows
Immediately into;
10-12 Banded Tricep Push-Downs
Rest 90sec. After Each Set.
*Make your first round more of a warm up weight.
*Add as many bands as needed to the tricep push-down to make the 10-12 reps feel like max effort.
*For scoring, just add your bench weight in here.
Barbell Rows:
https://www.youtube.com/watch?v=yElnUE0j390
Banded Tricep Push-Downs:
https://www.youtube.com/watch?v=o2v3e2YUnVc
6 Rounds For Time:
10 Toes-To-Bar
15 Cal Row
20 American KB Swings (53/35lb.)
*12 Calorie row for women
Extra Credit:
100 Banded Pull-Aparts
https://www.youtube.com/watch?v=LMZiR-z8
Thursday
inthegym
Back Squat (4 x 5)
5 at 50% of 1RM
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
https://www.youtube.com/watch?v=N5j0NbJvH4o
Every 3min. x 5 Rounds:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups
Friday
inthegym
18min. Lifting Window with a few options to choose from: (Choose 1 or 2 of these, but no more)
1.) Work up to a 3 Rep Max Snatch. (Not touch and go)
2.) Work up to a 3 Rep Max Split Jerk
3.) Work up to a 2 Rep Max Squat Clean
*Rest about 2min. Between Sets and keep repeating sets until time is up. Start light and work up.
3min. AMRAP:
15/12 Cal Assault Bike Sprint
10 Alt. DB Snatches 70/50lb.
Max Barbell Push Jerks in remaining time
Rest 90sec. x 4 Rounds