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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
Back Squat
Complete a few warm up sets, and then:
75% x 5
85% x 3
1 to 2 attempts at a new 1RM!
OPTIONAL:
In between sets, do 10-15 HEAVY russian kettlebell swings to warm up that posterior chain and get you primed for that 1 rep max. This helps some people a lot.
For Time:
32 Thrusters (95/65 lbs)
32 Sumo Deadlift High-Pulls (95/65 lbs)
32 Overhead Squats (95/65 lbs)
32 Push Jerks (95/65 lbs)
32 Front Squats (95/65 lbs)
*3 Burpees at the top of each minute. Start with burpees also.
Time CAP: 18min.
Athome
With a Running Clock in 24 minutes...
Tabata DB Push Press 45/30s
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
*1 minute Rest between each
"Tabata"
Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest)
Each station is 4min.
Each Tabata is followed by 1 minute of rest.
Score for each movement is the lowest number of reps
Tuesday
Every 7min. X 5 Rounds:
400m run
400m Row/.6m bike
15 pull-ups
3 Snatches (climbing)
I would like everyone to get a good amount of weight on the bar BEFORE this thing kicks off. Having a challenging weight on the whole time is really going to make this workout great or so so... We had our max session of squats yesterday and our max deadlifts tomorrow, so I thought today would be a great day for the cardio this week.
If snatches are still not your strong suit, then go lighter and sets of 5-6 reps or complete them from the hang instead if that is more comfortable right now. Remember... LATS, chest tall, and SWEEP into that hip crease.
Athome
Metcon (No Measure)
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes-to-Bars
10 Deadlifts (50/35lb DBs)
20 Double Unders
Just to be clear on the format, here is how it goes...
10 TTB
10 Deadlifts
20 Double Unders
then;
9 TTB
10 Deadlifts
20 Double Unders
then;
8 TTB
10 Deadlifts
20 Double Unders
until you get to 1 TTB and finish with the dubs
Wednesday
Deadlift
Complete a few warm up sets, and then:
75% x 5
85% x 3
1-3 sets of singles. Shooting for a new 1RM!
*You really only get 1 attempt at at true 1RM, so make smarts jumps on the singles. Also, after a true 1RM, you're going to feel a little "burned out" for a few days after. Totally normal. Just be sure to listen to your body.
Get as far as possible in 15min...
10 Ballslam (25/20lb.)
30 Double Unders
10 Toes-To-Bar
--
20 Ballslam (25/20lb.)
30 Double Unders
10 Toes-To-Bar
--
40 Ballslam (25/20lb.)
30 Double Unders
10 Toes-To-Bar
*Keep Adding 10 Ballslam (25/20lb.) Each Round And Always Leave The Double Unders And TTB The Same.
*I really like plate sit-ups as an option today as well.
AMRAP in 20 minutes:
6 DB Front Squats (50/35s)
7 Burpee Pull-Ups
10 Alt. Hang DB Snatch (50/35lb.)
200 meter Run
Structured to be like the Hero WOD - "Rankel"
Thursday
Inthegym
0-4min.
AMRAP:
5 Hang Power Cleans 135/95
5 Bench Press 135/75
5 Lateral Burpees Over the Bar
4-8min.
30/20 Cal Assault Bike
8-12min.
AMRAP:
5 Hang Power Cleans 135/95
5 Bench Press 135/75
5 Lateral Burpees Over the Bar
12-16min.
30/20 Cal Assault Bike
16-20min.
AMRAP:
5 Hang Power Cleans 135/95
5 Bench Press 135/75
5 Lateral Burpees Over the Bar
20-24min.
30/20 Cal Assault Bike
24-28min.
AMRAP:
5 Hang Power Cleans 135/95
5 Bench Press 135/75
5 Lateral Burpees Over the Bar
28-32min.
30/20 Cal Assault Bike
The only rest you're getting here is from finishing the Assault Bike early, but that 4min. window should be just enough time to get a minute or so. If you sprint it, you can definitely get more, but it will cost you some heavy breathing for a bit.
Ladies - If you need/want to scale the bench, consider doing a DB Floor Press or even push-ups. If you want to make those push-ups really hard, you can do them in a set of DBs. That little deficit makes it much harder.
*Start where you left off each round on the AMRAP so that at the end, it's easy to know your score.
Athome
5min. Running Clock.
30sec. of Jumping Jacks
30sec. of Calf Raises
30sec. of Flutter Kicks
30sec. of Glute Bridge Hold
30sec. of Pike Push-Ups
30sec. of Supermans
30sec. of Plank
30sec. of Reverse Sit-Ups
30sec. of Plank Tricep Extensions
30sec. of a Squat Hold (bottom position)
Rest 1min. Repeat for 4 Total Rounds
Plank Tricep Extensions Demo:
https://www.youtube.com/watch?v=1bjwi_z72sI
Pike Push-Up Demo:
https://www.youtube.com/watch?v=x7_I5SUAd00
Superman Demo:
https://www.youtube.com/watch?v=ISD1UQlJ7kw
Friday
Inthegym
Push Press (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
Few attempts at a 1RM!
*Make sure you don't jerk it! Knees bend for the push and then they never bend again! They only straighten and lock out as your arms lock out.
Optional:
Complete one "21" set of Hanging Knee Raises Between Sets
**Make it harder by adding weight. The Demo video shows with weight and adds another 7 at the end with no weight. That would be an advanced option if you want try it!
Demo:
https://www.instagram.com/p/B_XiGu5nKYJ/?utm_source=ig_web_copy_link
18min. to finish...
50-40-30-20-10
Front Squats 75/55
American KB Swings 53/35
*1 bear crawl After Each Set (5 total)
Athome
For Time:
1,200 meter Run
30 Devil Press 25/15s
800 meters Run
20 Devil Press 25/15s
400 meters Run
10 Devil Press 25/15s
Time Cap: 20 minutes