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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
6-8 Barbell Front Squats
Immediately into;
Max Seated Banded Abductions
Rest 90sec. Repeat For 3-4 Total Sets.
Seated Banded Abductions:
https://www.youtube.com/watch?v=50Q8m0slTvg
18min. to try and finish...
15/12 Cal Bike
10 Burpees
10 Cleans 135/95
Immediately into;
15/12 Cal Bike
10 Burpees
8 Cleans 155/105
Immediately into;
15/12 Cal Bike
10 Burpees
6 Cleans 185/135
Immediately into;
15/12 Cal Bike
10 Burpees
4 Squat 205/145
Immediately into;
15/12 Cal Bike
10 Burpees
2 Squat 225/155
Tuesday
Every 4min. x 4 Rounds:
Run 400m
*Deadlift percentages
Round 1.) 5 Reps at 50% of board
Round 2.) 5 Reps at 75% of board
Round 3.) 3 Reps at 85% of board
Round 4.) Max Unbroken Reps at 5-10 lbs more than board (shooting for more than 1)
*Do not hit you true 1RM today. 95% is pretty close though, so be sure to keep solid form in your back throughout the entire lift.
3min. of Barbell Bench Press
3min. of Strict Pull-Ups*
3min. of Weighted DB Sit-Ups
3min. Rest
2min. of Barbell Bench Press
2min. of Strict Pull-Ups
2min. of Weighted DB Sit-Ups
2min. Rest
1min. of Barbell Bench Press
1min. of Strict Pull-Ups
1min. of Weighted DB Sit-Ups
*or whatever the hardest version u can do. negatives, lat pull downs...
Since the first piece today is only 16min, I made this one slightly longer. Also, since the first one is so cardio has all that cardio and the super high strength percentage... I thought a little "pump" session would be great. Enjoy!
I want all the sit-ups to look like this:
https://www.youtube.com/watch?v=7HOeW1m684I
Wednesday
inthegym
We have a mix of olympic lifting and some bodybuilding below. Your goal is to lift the heaviest weight possible on each set. Ideally, I would like everyone to get at least 3-5 Push Press in each set so plan your hang clean accordingly. Don't clean so much that you can barely get 1 push press and please do not jerk today! Keep it a push press!
Then, on the lateral and front raises, use a weight that gets you somewhere between 12-15 reps. No need to go so light that you're doing sets of 20-30.
4 Sets:
5 Hang Power Cleans
Immediately into;
Max Push Press
Immediately into;
Max Shoulder Accessory Movement**
Rest 2min. Between Sets.
Set 1.) Lateral DB Raises to failure
Set 2.) Front DB Raises to failure
Set 3.) Lateral DB Raises to failure
Set 4.) Front DB Raises to failure
Gotta move quick on this one if you want to finish in the 18min. time cap! If you know this will take you considerably longer, than cut everything by 1 rep (2/4/6/8)
10 Rounds For Time:
3 Devil Press (45/30s)
6 Toes-To-Bar
9 Box Jumps (24/20")
12 Cal Row
Devil Press:
https://www.youtube.com/watch?v=_-iCGodEZNo
Time CAP: 18min.
Pick 1 Accessory Piece If you have time:
1.) 100 Banded Pull Aparts
2.) 100 Banded Tricep Pull-Downs (underhand grip)
3.) 100 Banded Wood Chops (50 ea side)
WoodChop Demo:
https://www.youtube.com/watch?v=DOGrFtf93kk
Banded pull aparts:
https://www.youtube.com/watch?v=LMZiR-z8VYE
Banded Tricep Pull-Downs:
https://www.youtube.com/watch?v=bq-B1r63N5A
Thursday
inthegym
Back Squat
Every 4min. x 5 Rounds:
15/12 Cal Assault Bike
*Squat percentages
Round 1.) 5 Reps at 50% of board
Round 2.) 5 Reps at 75% of board
Round 3.) 3 Reps at 85% of board
Round 4.) Max Unbroken Reps at 5-10 lbs more than board (shooting for more than 1)
*Do not hit you true 1RM today.
*Do not sprint the bike either. Hit it at about 75-80% and just grind through it. It's just to get you extra warm and throw a little conditioning in.
15min. AMRAP:
80 Double Unders
70 Russian KB Swings 70/53lbs.
60 Double Unders
50 Russian KB Swings 70/53lbs.
40 Double Unders
30 Russian KB Swings 70/53lbs.
20 Double Unders
Max Ballslam in remaining time...
Friday
inthegym
Throwing something a little different on the menu today! You will have 35min to complete everything below without any rest between sections. So as soon as you finish part A for example, you will immediately go into part B... And so on...
For the lifting sections, you may Snatch or Clean and Jerk. That's why it says "ground to overhead." Here's the fun part though... You can choose ANY weight you want. For example, if you choose 135lb and do 30 clean and jerks, you will hit the 4,000lb mark. Slightly over, but you are not allowed to be "close." You must hit exactly 4000 or be slightly over before you can move on to the next section.
Other Rules:
1.) You may add or remove weight at anytime
2.) You may switch between snatch and clean and jerk at anytime
You have 35min. to complete the following task...
A.)
Complete 10 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
B.)
Bike 50 Calories
C.)
Ground To Overhead 4,000lbs.
D.)
Complete 10 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
E.)
Bike 50 Calories
F.)
Ground To Overhead 4,000lbs.
*Ladies will complete 3,000lbs.