Copyright © 2024 The Grove Fitness | Powered By 
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
28min. EMOM:
Min. 1) 5 Push Press (climbing)
Min. 2) 12 Toes-To-Bar
Min. 3) 12/9 Cal Bike
Min. 4) Rest
Push Press is coming off the ground. NO JERKS!
Accessory Work
6min. Core EMOM:
Odd: 40sec.of Single arm DB Sit-Ups
Even: 40sec. of Max DB Russian Twist with 50/35lb
AtHome
20min. AMRAP:
10 Alt. DB Snatches 50/35lb.
10 Push-Up
10 Sit-Ups
*At the 5min. mark, switch to DB Power Cleans for 5 reps.
*At the 10min. mark, switch back to normal.
*At the 15min. mark, switch to DB Power Cleans for 5 reps again
Tuesday
InTheGym
20 Heavy DB walking Lunge
immediately into;
8-10 DB RDL's
REST 90sec.
REPEAT for 20min. (4-5 sets)
DB RDL's:
https://www.youtube.com/watch?v=4M3CtvpM9xI
12min. AMRAP:
8 Ballslam 25/20lb
8 American KB Swings 70/53lb
30 Double Unders
*Add 2 reps to the Ballslam and KB Swings after every round. Round 2 is 10s, Round 3 is 12s, and so on... The dubs always stay at 30.
AtHome
10 Rounds For Time:
3 Devil Press 50/35s
10 Toes-To-Bar
30 Double Unders
Wednesday
InTheGym
EMOM x 16min.
Odd: 5 Hang Power Snatch (Climbing)
Even: 15/12 Cal Row/bike (Every other round do 12 Pull-Ups)
Rest 3min.
EMOM x 16min.
Odd: 5 Hang Power Cleans (Climbing)
Even: 15/12 Cal Row/bike (Every other round do 12 Pull-Ups)
*So round 1 is 5 Hang Snatch + 15/12 Cal row. Round 2 is 5 Hang Snatch + 12 Pull-Ups. Round 3 is Hang Snatch + 15/12 Cal row. Round 4 is 5 Hang Snatch + 12 Pull-Ups… Same with Cleans.
This is meant to be kind of a longer conditioning workout so don't kill yourself on the weights. Climb a LITTLE, but preferrably you pick something that's 70% effor and stick to it the whole time.
AtHome
2 Rounds:
1min. of Burpees
1min. of DB Front Squats
1min. of Pull-Ups
1min. of Alt. DB Lunges
1min. of Burpees
1min. of DB Deadlifts
1min. of Pull-Ups
2min. of REST
Part 2.) Optional
Tabata Hip Thrust with 50/35lb. DB on your lap. That's 20sec. of work by 10sec. of rest for 4min. Doesn't sound that bad, but it is going to light your booty up!
You're going to have 2 DBs for all of the movements except Hip Thrust. ON the front squat, try and hold them vertically on your shoulders.
On the Hip Thrust you just need 1 DB on your lap and your shoulders on a bench, box, or ledge. You can still pull it off on the ground though.
Thursday
InTheGym
30min. Running Clock...
6-8 DB Bench Press 70/35s
15 Ballslam 25/20
200m Run
*Rest 1min. After Each Round
Score is slowest time.
Few Notes:
1.) Go as heavy as you can on the DB Bench, but make sure it's sustainable. Keep good form on those reps as well. Slower Controlled reps, then sprint the ballslam and run.
2.) Start with 8 reps and if you start to fail in the later rounds at around 6 that's fine.
3.) OPTIONAL sprinter twist. Do (4) 50m shuttle sprints instead of the 200m run
--Pick one--
5 Rounds:
30sec. Of Barbell Sit-Ups
30sec. Of Reverse Barbell Sit-Ups
30sec. REST
Or
3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. REST
AtHome
Part 1) Fun Conditioning Piece:
Like yesterday, but we have a new song and format!
Song: "Flower" by Moby
Every time the song says 'bring Sally up' you stand, and every time it says 'bring Sally down' you squat and hold until it says 'bring Sally up' again and so on.
Part 2) Full Body Circuit
3min. AMRAP:
4 Up Downs w/ a double shot
8 Crossbody Toe Touches (L+R=2)
12 Lateral Lunges (L+R=2)
Rest 1min. Repeat for 5 Total Rounds. (20min. Total)
Part 3) Core Burner
Accumulate 3min. of a "Hollow Hold
*Go as long you can on the first hold. Then keep chipping away at whatever is left with as little rest breaks as possible. Make it hurt! Have your phone stopwatch nearby so you can pause when/if you fail a set.
Flower Song:
https://www.youtube.com/watch?v=6A2V9Bu80J4
Hollow Body Hold:
https://www.youtube.com/watch?v=g5t5LXOH4EI
CrossBody Toe Touches:
https://www.youtube.com/watch?v=4TcAE2UHFBM
Up Down w/ Double Shot: (first video)
Workout demo:
https://www.instagram.com/p/B_QrxPNHszD/?igshid=d6ii55i9182w
Friday
InTheGym
4min. AMRAP:
8 Push Press 95/65
8 SDHPs
4min. AMRAP:
Max Cals on the Bike/rower
4min. AMRAP:
American KB Swings 70/53
4min. AMRAP:
Max Cals on the Rower/bike
4min. AMRAP:
8 Push Press 95/65
8 SDHPs
4min. AMRAP:
Max Double Unders
**2min. Rest After Each Section **
Go HARD on each section today to really hit this right :)
Optional Extra Credit:
3-4 Sets:
10-15 Lateral DB Raises
immediately into;
10-15 Front DB Raises
immediately into;
10-15 Bent Over DB Raises
Rest 1min.
AtHome
For Quality and Time:
50 Partial DB Cleavage Cutters
50 Seated Knee Tucks
50 Push-Ups
*Must finish all 50 reps at each station before moving on
immediately into;
800m Run
immediately into;
50 Partial DB Cleavage Cutters
50 Seated Knee Tucks
50 Push-Ups
*Must finish all 50 reps at each station before moving on
immediately into;
800m Run
For the cleavage cutter, I recommend 45-60lbs. for men and 20-35lbs. for women.
For the knee tucks, I recommend 5-10lbs for male and female.
Partial DB Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8
Seated Knee Tucks:
https://www.youtube.com/watch?v=OFiw8ZJHKcg