9wk1

Aug 28, 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….

Monday

"Fight Gone Bad with DBs"

3 Rounds, For Total Reps in 17 minute:

1 minute DB Deadlifts
1 minute Double Unders
1 minute Toes-To-Bar
1 minute DB Push Press
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.

Tuesday

For Time:

75 Partial DB Cleavage Cutters
75 Pull-Ups

*Every time you break, complete a 200m Run
*Start the workout with a 200m Run

Wednesday

inthegym

Thursday

inthegym

3min. AMRAP:
100 Jumping Jacks
90 Russian Twists (L+R=1)
80 Reverse Lunges
70 Jumping Jacks
60 Second Plank
50 Glute Bridges
40 Jumping Jacks
30 Crossbody Toe Taps
20 Lateral Lunges

Rest 1min.

6min. AMRAP:
(Same Workout Starting From The Bottom UP!)

Rest 2min.

Start back at the top and finish the whole thing for time!

Friday

inthegym

21min. EMOM:
Min. 1) 60 Double Unders
Min. 2) AMRAP of "Complex"
Min. 3) Rest

Complex:
2 Devil Press 50/35lbs.
4 Push Press