9 wk5

Sep 26, 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….



Back Rack Lunge 

5 reps on each leg (climbing in weight each set)


Immediately into;


10-15 Weighted Hanging Knee Raises



Rest 90sec. Repeat For 4 Total Sets.

3min. AMRAP:



Front Squats (95/65lbs.)


Hang Alt. DB Snatches (45/30lb.)


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!




Deadlift Recovery Week


Every 5min. x 4 rounds:

.8 mile bike

20 SB over bar



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




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:


10min. to get as far as possible...

1 Mile Run

200 Double Unders


Rest 3min. Before Starting Part C Below:



10min. to finish...

50 DB Bench Press 70/35s

50 Strict Pull-Ups

*You may break this however you like!




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!



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.