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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
Front Squat (Week 1 of 4)
(18min. Window)
Few Warm-Ups sets
then;
Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x Max Reps! (5+ goal)
SUPERSET each set with;
10-12 Heavy Russian DB Twists
Rest 60-90sec. Between Sets.
15min. to get as far as possible...
14 Cal Row/bike
14 Overhead Squats 95/65lbs.
14 Ballslam (25/20)
13 Cal Row/bike
13 Overhead Squats 95/65lbs.
13 Ballslam (25/20)
12,12,12....11,11,11... All the way to 1.
*This is not finish-able, but push hard and add up all your reps at the end :)
*If you need to scale the Overhead Squats, try an overhead lunge instead or just use a bar.
Athome
12 Rounds For Time:
10 Dumbbell Hang Squat Cleans (45/30s)
6 Handstand Push-Ups on Dumbbells
Extra Credit:
For Time:
100 Russian Twists with 45/30lb. DB
Tuesday
Inthegym
0-5min.
100 Double Unders
20 Burpees
5-10min.
5 Push Jerks 135/95
10 Pull-ups
12-17min.
100 Double Unders
20 Burpees
17-22min.
5 Push Jerks 155/105
8 Pull-ups
24-29min.
100 Double Unders
20 Burpees
29-34min.
5 Push Jerks 185/115
3 Pull-ups
ALL AMRAPs
Little advanced today, but we haven't done anything like this in a while! Notice that the pulling exercise gets harder and the push jerk weight goes up each time. Scale accordingly.
You may scale the pulling exercise to 10 pull-ups the whole time or elevated ring rows to save your hands a bit.
If you scale the jerk weight, just make sure you do something that keeps increasing. Add something each time.
Notice you get a 2min. REST after each jerk + pull section to change your weights etc..
Athome
AMRAP in 20 minutes:
Buy-In:
5 Rounds:
5 Devil Press 45/30s
10 Toes-To-Bar
In remaining time, AMRAP of:
30 Double Unders
10 Air Squats
5 Toes-To-Bar
So after the 5 rounds of the first section, all of the reamining time goes to the 2nd AMRAP. I kept the numbers small, so you can consistently MOVE!
Wednesday
4min AMRAP:
Run 400m "buy in"
AMRAP in remaining time:
12 Deadlifts
9 Hang Power Cleans
6 Toes To Bar
Rest 90sec.
Repeat for 4 Rounds
Round 1.) 135/95
Round 2.) 145/100
Round 3.) 155/105
Round 4.) 165/110
If you need to scale, just keep 1 weight the whole time or start light and just try to add a little something each round.
Extra Credit, BUT... I kinda want everyone to do it because we have a lot of time left ;) However, to finish you will definitely go over class time, so cut it a little shorter if you have to go.
4 Rounds:
200m Single ArmFarmer Carry with a 70/53lb KB
15 single arm db Sit-Ups
*KB must stay on the same arm for 100m each way
or
2 Rounds:
400m Farmer Carry with (2) 53/35s
20 Barbell Sit-Ups
Athome
Metcon (Time)
4min. AMRAP:
400m Run
1 Round of "complex"
Max Burpees in remaining time...
Rest 1min. x 5 Rounds (25min. total)
Complex:
15 DB Deadlifts
12 DB Hang Power Cleans
9 DB Push Press
Weight: 50/35s
Thursdasy
InTheGym
Metcon (Weight)
20min. EMOM:
Odd: 15 Ballslam (25/20)
Even: 10 Power Snatches x 2 Rounds
8 Snatches x 2 Rounds
6 Snatches x 2 Rounds
4 Snatches x 2 Rounds
2 Snatch x 2 Rounds
Rx men 75/95/115/135/155
Rx women 55/65/75/85/95
*Picking an RX for this is pretty hard to do so really think of what you can lift for the reps prescribed and I really think a lot of you can probably end closer to 185/105 range... Maybe more... Keep the 10 and 8 sets light enough to feel that conditioning, but you're still done in about 30sec. Then, start putting some heavy stuff on and pushing the envelope. The 15 Wall Balls really shouldn't be an issue at all for anyone. If you want to scale, consider picking 1 weight and doing 5 reps each time working on technique. You can even make it 20 wall balls in conjunction with that and really make it spicy.
And now something quick and DIRTY...
10min. To get as far as possible...
10-20-30-40-50
American KB Swings 53/35
*10 HSPUs after Each Set
Athome
Metcon (Time)
Grab a friend or get someone on FaceTime, Zoom, or any other video source you may have!
50 Rounds: (You go, I go style)
1 Wall Walk
3 Air Squats
5 Sit-Ups
You must compete the entire round before your partner can go! You will both be doing 25 rounds each!
Wall Walk Demo:
https://www.youtube.com/watch?v=NK_OcHEm8yM
For you advanced people out there, you can just hit it as a 20min. AMRAP and get as many rounds as possible!
Friday
35min. running clock...
6-8 Bench Press (Heavy as possible)
10 Pull-Ups (Strict if possible)
15/12 Cal Assault Bike
Rest 90sec. After Each Round
*If you get 10 Rounds, Stop (no more).
*For the weight, think of something you can do unbroken ideally the whole time, but also gets challenging on the last rep each round. If you break 1 time it's ok, but no more. Pull-Ups may be any grip you like and can be broken up if needed.
Extra Credit:
4 Rounds:
20 Russian Twists with 45/30lb DB
20 Sit-Ups (with feet anchored on DB)
*Left+Right = 1 rep)
Fun little interval bodybuilding day. It's good for you to slow things down a little bit here and there. However, beware, this is still harder than you think if you crank that bike! Score is just the weight you used on bench. You can put your rounds in the comments to give others a reference point :)
Athome
etcon (Time)
For Time:
100 Double Unders
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups
Rest 1min.
Repeat For 5 Rounds. Score is your SLOWEST round. Try and stay within 5-10sec. of every round. So you're going HARD, but not everything you have.
This gunna be a tough, but very fun 1!