week of 9/14

Sep 12, 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.



15min. EMOM:

3 Power Cleans

3 Front Squats

3 Push Jerks

Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.


7min. AMRAP:

8 Front Rack Lunges 115/75

10 Ballslam 20/14


Rest 2min.


7min. AMRAP:

8 Back Squats 115/75

10 Toes-To-Bar

*Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful. Those numbers should be something that keeps you constantly moving.



5min. Running Clock...

100 Double Unders

 25 DB Deadlifts 50/35s

Max Sit-Ups in remaining time


Rest 90sec. Repeat 4 times total


Rounds 1+2: 100 Double Unders

Rounds 3+4: 400m Run



5 Rounds:

1min. of max rep bench press (135/75)

immediately into;

1min. of max cal bike/row

2min. Rest



Quick and Dirty (Time)

2 Rounds For Time:

50 Russian KB Swings 53/35

50 Sit-Ups (Feet anchored on KB)

100 Double unders


*CAP: 12min.



10 Days of quarantine!


1 – 100 Meter Run

2 – Wall Walks

3 – Thrusters 45/30s

4 – Toes to Bar

5 – Push-Ups

6 – Alt. DB Snatches 45/30

7 – Sit-Ups

8 – Jumping Lunges

9 – Pull-Ups

10 – Shoulder to Overhead 45/30s

First you will complete:

100m Run



2 Wall Walks

100m Run



3 Thrusters

2 Wall Walks

100m Run



4 Toes-To-Bar

3 Thrusters

2 Wall Walks

100m Run


AND SO ON... Until you make it all the way to the 10 Shoulder to Overhead and all the way back down! This is formatted after the ever popular 12 days of Christmas style. ENJOY!




30min. Running Clock...

400m Run

10 Deadlifts

*Pull of choice (pick 1 below)


** Rest 90sec. After Each Round


Pull Options:

1.) 10 Strict Pull-Ups

2.) 5 -10 sec negative pull ups

3.) 15 supine ring rows

4.) 2 Ropepulls

I need you to choose a weight on the deadlifts that you can do UNBROKEN each round, BUT is also really difficult. For most of you it will probably be in the 225-275 range for men and 155-185 range for women.


Extra Credit:

Weighted Planks with a partner

3-4 Rounds:

1min. Plank with 45/35lb Plate

1min. Rest



"Beat the Cards Dumbbell Challenge" (45/30)

Hearts – Push Press

Spades – Reverse Lunge

Clubs – Single Arm Renegade Rows Diamonds – Goblet Squat (with 1 DB) Jack – DB Power Cleans x 10

Queen – Snatch x 10 each arm

King – One Handed Swings x 10 each arm Ace – Turkish Get Up x 1 each arm

Joker (optional) – 1 Minute Rest


A fun way to randomize your workout and keep them interesting. Remove all the numbered cards from 2-5. Next shuffle the deck and turn over the top card. Depending on the number and suit you will perform that exercise for a certain amount of reps. Work your way through the full deck of cards as quickly as possible

This one i super fun to race a friend through if you have 2 decks!



Power Snatch 

Warm up with to about 70% of your max and then complete:


3 reps EMOM x 10min.


*All reps from the ground with touch and go style.


Every 3min. x 6 Rounds:

10 Jerks 115/75

10 American KB Swings 70/53

10 Ball thruster over bar 25/20

10 Push-Ups



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:



Pike Push-Up Demo:



Superman Demo:




Back Rack Lunge 

20min. Superset section:

10 Reps out of the rack (L+R=2)

immediately into;

10 Hip Thrusts

Rest 90sec. After Each Set


*Advanced can use a 55lb plate for an elevated front foot

*Keep doing sets until the clock runs out. Climbing in weight is fine.


15min AMRAP:

50 Cal Assault Bike

40 Front Squats 75/55

30 Front Squats 95/65

Then, max rounds in remaining time...

12 Alt. DB Snatches 50/35

  8 Toes-To-Bar

You only do the 50,40,30 section 1 time and then it's an AMRAP of JUST the DB Snatches and TTB.


Score is just rounds and reps of DB Snatches and TTB.



4 Rounds For Time:

15 DB Push-Ups (right arm)

15 DB Push-Ups (left arm)

25 Air Squats


Rest 2min.


4 Rounds:

15 Single DB Bicep Curls

15 Single DB Skull Crushers

Rest 60sec. After Each Round

*Both video demos have this movement shown with a band. Incase you have a limited selection of DB's using the band is a great way to add resistance without buying more DB's


Rest 1min.


100 Bodyweight Seated Knee Tucks (No weight needed)

Single DB Curl:



Single DB Skull Crusher:



Seated Knee Tucks: