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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
Squat 3x5
add 5/2.5 to last week
15min. AMRAP:
15 Ballslam (25/20lb.)
15 American KB Swings 53/35
15 Push-Ups
At the 5min. mark do 12 reps of everything.
At the 10min. mark do 9 reps of everything.
Every 5min. you get a little break on reps, but your rounds should be staying about the same
Athome
3min. AMRAP:
200m Run
20 DB Push Press 50/35lb
Max Pull-Ups in remaining time
Rest 1min. Repeat x 5 Rounds
Tuesday
Inthegym
press 3x5
add 5/2.5 to last week
ladies can do 5x3
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Time to test an old school CLASSIC! Your goal is to hang onto that bar for as many touch and goes as absolutely possible!
If you need to scale this, I would say to choose a weight that you could do 10 touch and goes with in a row if you had to.
PLEASE GIVE IT ALL YOU HAVE TODAY! This one is only as hard as you make it.
Extra credit ab section if you're feeling up to it :)
7min. to try and finish...
12 Weighted Seated Knee Tucks 10/5lbs.
12 DB Russian Twists with 35/25lb.
12 Bodyweight Sit-Ups
11 Weighted Seated Knee Tucks 10/5lbs.
11 DB Russian Twists with 35/25lb.
11 Bodyweight Sit-Ups
10....
10...
10..
9..
9.
9
All the way to 1!
Can you finish it!? Gunna burn :)
Athome
For Time:
100 Double Unders
90 Air Squats
80 Sit-ups
70 Alt. Hang DB Snatches 45/30lb
60 Push-UPs
50 Clapping Flutter Kicks (L+R=2)
40 Renegade Rows (20ea arm)
30 DB Russian Twists 45/30lb. (L+R =1)
20 DB Power Cleans 45/30s
10 Toes-To-Bar
Fun chipper today! Post those scores :)
Clapping Flutter Kicks:
https://www.youtube.com/watch?v=or7bn1zuImo
Wednesday
inthegym
36min. to finish...
Run 800m*
Immediately into;
5 Rounds:
10 Pull-Ups
10 DB Bench Press 50/25s
bike 1.25 mile*
Immediately into;
5 Rounds:
10 Pull-Ups
10 DB Bench Press 50/25s
Row 1,000m*
Immediately into;
Max Rounds And Reps Of:
10 Pull-Ups
10 DB Bench Press 50/25s
*order of the run/row/bike is up to you. Only do them 1 time each. means will need to coordinate who is on row first.
AThome
For Time:
100 Turkish Get-Ups
(Lighter DB today. Most can prob do 20/15lbs. A little more advanced can try 35/25lb.)
I’m making today a slower kind of day, but it’s going to be really hard. I don’t recommend skipping over today! This is a great workout if you push the weight a little. Plus it's great for long term durability in those shoulders.
Option 2)
Start on the lighter end and go up in weight every 20 reps.
*100 reps means 50 on each arm.
Movement Demo:
https://www.youtube.com/watch?v=-_zTytmHM94
Thursday
Inthegym
Deadlift 1x5
add 10/5 to last week
15min. to get as far as possible...
10-20-30-40-50
Alt. DB Snatches (50/35lb.)
Ballslam (30/25lb.)
*EMOM 3 burpees
**start with burpees
Athome
Every 3min. x 6 Rounds:
30 Plank Jacks
30 Wall Sit Calf Raises
30 Skaters (L+R=2)
30 Glute Bridges
Advanced: 7 Rounds
Wall Sit Calf Raises: (Add an object, cat, dog, or significant other to make this harder)
https://www.youtube.com/watch?v=dOhPNHvs_lU
Plank Jacks:
https://www.youtube.com/watch?v=VasEy9dNzZM
Fridday
Inthegym
Bench 3x5
add 5/2.5 to last week
ladies can do 5x3
3min. AMRAP:
3 Devil Press (35/25s)
6 Kipping Pull-Ups
9 Air Squats
Rest 1min. Repeat For 4 Total Rounds.
Athome
For Time:
75 Burpee Pull-Ups
*3 DB Thrusters 45/30s at the top of each minute until finished
*Start with Thrusters
This is gunna be spicy one :)