Aug 22, 2021

 by Ryan Webb

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….



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




Every 4min. x 4 Rounds:

25/18 Cal Assault Bike

Immediately into;



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




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:



Banded Tricep Push-Downs:



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





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



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




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