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We do crossfit. Meaning we do exercise that uses our bodies instead of machines. We do those exercises at high intensity, as hard as possible, and it changes daily to keep your body growing.
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 with options for in gym workouts and at home workouts.
MONDAY
Inthegym
5 press
5 Weighted Chin-Ups (Underhand Grip)
rest 90 sec
repeat for 15 min. try to get 3-4 heavy sets after a few warm ups
18min. AMRAP of:
6 Push Press 115/75lbs.
7 Burpee Pull-ups
10 American KB Swings 70/53
200m Run
*200m run can also be a 15/12 Cal Assault Bike at anytime
Athome
"Fight Gone Bad with DBs"
3 Rounds, For Total Reps in 17 minute:
1 minute DB Goblet Squats
1 minute Toes-To-Bar
1 minute DB Push Press
1 minute Double unders
1 minute of 10m Shuttle Sprints
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep,
Few thing to know:
1.) DB Goblet Squats is 1 DB only
2.) DB Push Press is both DBs at the same time!
3.) Make sure you can see a clock for the 10m Sprints! Each 10M is a rep. These are actually NASTY.
Tuesday
Inthegym
Front Squat (5-5-5-5-5)
Build to a 5 rep max front squat. (We start a new cycle next week)
Superset each set with 24 lunges. do all 12 on one side before switching keep em light. focus on the burn in the glutes
Rest 90sec. Between Sets. Complete 4-5 Total Sets in 15 min
3min. AMRAP:
3 Hang Power Cleans 135/95
6 Push-Ups
9 Air Squats
Rest 1min. x 5 Rounds:
Athome
20min. running clock...
Max DB Floor Press 45/25s+
immediately into;
Max Chin-Ups (underhand)
immediately into;
400m Run
immediately back to the bench/floor press and repeat///
Wednesday
Inthegym
Power Snatch
15min. to hit a 3RM
Rest 90sec. Between Sets and keep climbing until the time is up!
18min. to finish...
40 Cal Bike
30 Toes-To-Bar
20 Ballslam 25/20
10 Deadlifts 225/155
5 burpee
10 Deadlifts 225/155
20 Ballslam 25/20
30 Toes-To-Bar
40 Cal Bike
Athome
For Time:
10 DB Hang Clean + Jerks (right arm) 45/30lb
10 DB Hang Clean + Jerks (left arm)
10 DB Front Squats with (2) DBs
... Then 9 of all that... Then 8... All the way down to 1.
So it's just 1 DB for the Clean and Jerks. Then you need both for the Squats. This is going to be harder than the snatch and thruster combo we've done in the past.
Thursday
Inthegym
4 Sets:
10-12 Flat Barbell Bench Press
Immediately into;
10-12 Barbell Bent Over Rows (Supinated Grip)
-Rest 90sec. Between Sets-
5 Rounds:
Min. 1.) 20/15 Cal Row
Min. 2.) 50 Double Unders
Min. 3.) Max Anchored Sit-Ups
Min. 4.) Rest
Score is just the sit-ups. I REALLY want everyone to shoot for those 20/15 cals on the row. Hitting that is crucial for this workout today.
Athome
In Teams of 2!
Have a friend nearby or get them on FaceTime or Zoom! This is going to be a SUPER fun day!
50 Rounds:
5 Air Squats
6 Jumping Lunges
7 Push-Ups
You must compete the entire round before your partner can go! You will both be doing 25 rounds each!
Need to scale it? Or want to do it with a friend who doesn't have much training experience? No problem! Just have them do 3/4/5 or even 2/3/4 on the reps! You keep yours as is :)
Have fun!
Friday
Inthegym
Back Squat
6-8 Back Squats (Climbing. Try and build to a max by the last set)
Superset with;
3 Power Cleans (Climbing. Try and build to a max by the last set)
Rest 90sec. After Each Set. Repeat For Total 4 Sets.
For Time: (CAP: 15min.)
150 American KB Swings 53/35lb.
*EMOM complete 4 Front Squats 135/95lb.
*Start with 4 Front Squats
Athome
Metcon (AMRAP - Rounds)
20min. EMOM:
Min. 1) "complex"
Min. 2) 60 Double Unders
Complex:
3 DB Power Cleans 50/35s
6 Push-Ups
9 Air Squats
Advanced Rep Scheme: 5/10/15