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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. To burn fat, gain muscle, and build confidence!
Here is what is happening this week with options for in gym workouts and at home workouts.
MONDAY
InTheGym
Deadlift (20rep Week 3)
You guys should know the deal. (read my description 2 weeks ago if need more info)
Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!
15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Kipping Pull-Ups
It's always hard to program after the 20 rep but this seemed perfect to me.
AtHome
15min. of Straight Booty Work:
5min. of:
30sec. of DB Front Squats 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest
Then;
EMOM Until you fail...
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round
So... Round 2 looks like this...
2 Devil Press 45/30s
10 Air Squats
So... Round 2 looks like this...
3 Devil Press 45/30s
10 Air Squats
.... What can you get to?!
DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)
Lunges (Hold the DBs at your side)
Tuesday
InTheGym
Push Press (5 x 5 )
5 sets of 5 reps (climbing in weight)
In between each set complete 20 HEAVY Russian Twists 35/20lb DB or more. L + R = 1 Rep
2min. AMRAP:
12/9 Cal Assault Bike Sprint
8 Alt. DB Snatches 70/50
Max Toes-To-Bar in remaining time
Rest 1min. x 5 Rounds
AtHome
EMOM x 16: (45/30lb)
Min. 1) Max reps of DB Floor Press (right arm only)
Min. 2) Max reps of DB Bent Over Row (right arm only)
Min. 3) Max reps of DB Floor Press (left arm only)
Min. 4) Max reps of DB Bent Over Row (left arm only)
*Start with your weaker arm here and just match those reps on the stronger side each round.
Rest 3-4min.
15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Sit-Ups
20 Double Unders
Wednesday
InTheGym
(0-9min.)
2 Rounds:
Run 400m
Row 400m
(10-17min.)
7min. AMRAP:
7 Bench Press (135/75)
7 SDHP's (115/75)
7 American KB Swings 70/53
(18-27min.)
2 Rounds:
Run 400m
Row 400m
(28-35min.)
7min. AMRAP:
7 Bench Press (135/75)
7 SDHP's (115/75)
7 American KB Swings 70/53
We did something like this a few weeks ago, but with less cardio and less rest. This time you have more cardio, longer AMRAPs, and more rest. Looks SUPER fun though so I'm excited to see how everyone does!
AtHome
For Time:
10 DB Hang Snatch (right arm) 45/30
10 DB Hang Snatch (left arm)
10 DB Thrusters with both arms
… Then 9 of all that… Then 8… All the way down to 1.
This is a spicy one! If you have 50/35s and you handle them, use that!
Thursday
InTheGym
As Many Rounds As Possible in 25min.
5 Heavy Front Squats
immediately into;
5 Weighted Chin-Ups (underhand grip)
immediately into;
50 Double Unders
Rest 90sec.
*Little slower paced bodybuilding style day. Gotta have these days to give your CNS a rest. This is still a HELL of a workout if you challenge yourself on the movements.
AtHome
For Time:
"Buy in"
50 Bodyweight Reverse lunges
30 Hollow Rocks
Then;
- Accumulate a 10min. Plank Hold AND a 10min. Wall Sit. (You have to do both and whichever one you start with, you must finish before going to the other. NO back and forth. That's too easy.)
BUT...EVERY TIME You Have To Rest, YOU MUST Complete the following;
20 Skater Lunge with floor tap (L+R=2)
20 Alternating Chair Step-Ups (L+R=2)
5 Burpees
To clarify....
Do the buy in... Then immediately go into the plank or the wall sit. If you break, you owe a penalty round of the Lunges, Step-ups, and burpees. As soon as your done, keep chipping away at the plank or wall sit. Once you finish either one you can go to the other. The penalty remains the same for both.
This may take around 40+min. to finish. However, the format is different and just a down right fun challenge :)
Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E
Skater Lunge Demo:
https://www.youtube.com/watch?v=YxTwfzvdRCc
Hollow Rock Demo:
https://www.youtube.com/watch?v=p7j02V1fIzU
KEEP your wall sits at 90 degrees! NO cheating!
Friday
Three Position Snatch
Spend 20min. Working on this:
Position 1.) Above the knee
Position 2.) Below the knee
Position 3.) From the floor
*Rest 1-2min. After Each Set and keep going until clock runs out.
*Pause for 1-2sec. at each position and keep your posture tight. Shoulders should always be slightly in front of the bar. Hips at just just enough angle where you can feel it on your hamstrings.
*One of these positions will not feel natural to you and that's why we do it. Getting through those sticky spots makes ALL the difference.
12min. to try and finish...
10-9-8-7-6-5-4-3-2-1
Snatches 75/55
Burpees Over The Bar
immediately into;
10-9-8-7-6-5-4-3-2-1
Push Jerks 115/75
reverse sit up
AtHome
For Time & Quality:
50 DB Power Cleans
https://www.youtube.com/watch?v=vh0Tj7G4k0c
50 Chair Dips
https://www.youtube.com/watch?v=HCf97NPYeGY
50 Single DB Bicep Curls
https://www.youtube.com/watch?v=w38C1mYr1Eo
50 Single DB Skull Crushers
https://www.youtube.com/watch?v=UcocVI3y4sY
50 Burpees
Rest 90sec. Between Each Section.
Be sure to challenge yourself on the weight! Ideally each section will take about 5min. to complete. Inevitably, you will be breaking up each sections a few times. No problem! Just keep the rest short and keep chipping away!