next week 10/26

Oct 24, 2020

by Ryan Webb

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

Squat 3x5

add 5/2.5 to last week

2min. AMRAP:

10/7 Cal on the Bike

10 Toes-To-Bar

Max Front Squats 80% of todays squat

Rest 90sec. Repeat x 5 Rounds

Tuesday

Inthegym

press 3x5

add 5/2.5 *5x3

For Time:

30-20-10

American KB Swings 53/35

15 Pull-Ups

30 Double Unders

immediately into;

10-20-30

American KB Swings 53/35

15 Push-Ups

30 Double Unders

*Time CAP: 15min.

Athome

For Time:

Run 400m

5 Rounds:

12 DB Deadlifts 50/30s

9 DB Hang Power Cleans

6 DB Push Press

Run 400m

5 Rounds:

12 DB Deadlifts 50/30s

9 DB Hang Power Cleans

6 DB Push Press

Run 400m

No rest between sections.

Wednesday

Inthegym

35min. AMRAP:

5 DB Bench Press or floor press

20m bear crawl

15 Ballslam 30/25

200m Run

Athome

For Time:

3 Rounds:

15 DB Bench Press 50/25s

15 Pull-Ups

immediately into;

100 Sit-Ups

immediately into;

3 Rounds:

15 DB Bench Press 50/25s

15 Pull-Ups

immediately into;

100 Sit-Ups

Thursday

Inthegym

Deadlift 1x5

add 10/5 to last week

10 min to finish

Cal on bike

130 Calories For Men

100 Calories For Women

immediatly into

10min. AMRAP:

7 Toes-To-Bar

21 Russian KB Swings 70/53lb

7 Toes-To-Bar

21 Sit-Ups (Feet Anchored on KB)

Athome

20min. Running Clock...

30sec. of Plank

immediately into;

30sec. of Max Toe Taps (To a 12" Height)

**Continue until you reach 200 Toe Taps (L+R=2 reps)

Go immediately into;

30sec. of Plank

immediately into;

30sec. of Max Squat Jacks

**Continue until you reach 100 Squat Jacks

Go immediately into;

30sec. of Plank

immediately into;

30sec. of Reverse Burpees

**Continue until you reach 50 Reverse Burpees

To be clear, the first 30 seconds of EVERY minute is a plank. The next 30 seconds is max reps working towards finishing the toe taps, squat jacks, or reverse burpees.

If you can no longer hang onto the 30sec. of regular plank, you may switch to a side plank.

Reverse Burpee:

https://www.youtube.com/watch?v=Pr6u1DINwYU

Squat Jacks:

https://www.youtube.com/watch?v=iV__X3Zddxs

Friday