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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
Back Rack Lunge
5 reps on each leg (climbing in weight each set)
Immediately into;
10-15 Weighted Hanging Knee Raises
https://www.youtube.com/watch?v=d_vwMeIfjAM
Rest 90sec. Repeat For 4 Total Sets.
3min. AMRAP:
5-10-15-20
Front Squats (95/65lbs.)
10-20-30-40
Hang Alt. DB Snatches (45/30lb.)
20-40-60-80
Double Unders
Rest 1min.
5min. AMRAP:
(Same Workout)
Rest 2min.
7min. AMRAP:
(Same Workout)
All the DB snatches are from the hang today to save your back for tomorrow. So no need to touch the ground each rep!
Tuesday
inthegym
Deadlift Recovery Week
Every 5min. x 4 rounds:
.8 mile bike
20 SB over bar
*Deadlifts
Round 1.) 5 Deadlifts @30% of board
Round 2.) 5 Deadlifts @40% of board
Round 3.) 5 Deadlifts @40% of board
Round 4.) 5 Deadlifts @50% of board
Hit the row with about 80-85% effort. Should be around 1:45-1:50 for men and about 2:05 range for women.
12min. AMRAP:
30 Russin KB Swings 70/53lb
20 Sit-Ups
10 Toes-To-Bar
Wednesday
inthegym
10min. EMOM:
2 Power Cleans + 2 Push Jerks
*Climbing weight or ideally with 1 challenging weight the entire time
Rest 3min. Before Starting Part B Below:
B.
10min. to get as far as possible...
1 Mile Run
200 Double Unders
Rest 3min. Before Starting Part C Below:
C.
10min. to finish...
50 DB Bench Press 70/35s
50 Strict Pull-Ups
*You may break this however you like!
Thursday
inthegym
Back Squat
4 Sets:
Set 1.) 5 Reps at 40% of 1RM
Set 2.)5 Reps at 40% of 1RM
Set 3.)5 Reps at 50% of 1RM
Set 4.)5 Reps at 60% of 1RM
In Between Each Set Complete;
15-20 Barbell Hip Thrusts
*Something on the lighter side so you can just get a burn. Nothing super heavy.
Rest 90sec. Between Sets
5 Rounds:
90sec. AMRAP:
10 Front Rack Lunges (135/95)
10 Lateral Burpees Over The Bar
Max Cal Bike
Rest 90sec. After Each Round
Get those lunges and burpees out of the way QUICK!
Then start smashing that bike!
Friday
inthegym
Every 2:30 x 10 Rounds:
.3m bike
8 Toes-To-Bar
* Power Snatches (climbing)
Rounds 1-3: 5 snatches
Rounds 4-6: 3 snatches
Rounds 7-10: 1 snatches
9min. to finish....
75 Push Jerks (115/75lb.)
EMOM complete 8 American KB Swings 53/35lb.