For Time:
100 Double Unders
21 Power Cleans 105/155 M- 80/115
21 Bar-Facing Burpees
100 Double Unders
15 Power Cleans
15 Bar-Facing Burpees
100 Double Unders
9 Power Cleans
9 Bar-Facing Burpees
GENERAL WARM-UP
1 Minute Each
Single Unders
Active Samson
Single Leg Glute Bridges (30 Seconds Each)
40 Seconds Each
Double Taps
Push-up to Down Dog
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Front Rack Stretch: 40 Seconds
Forearms Stretch: 40 Seconds
Pec Stretch On Wall: 40 Seconds Each Side
AFTER PARTY
3 Rnds
12 Reverse Grip Barbell Front Raises (or single DB Front Raises)
12 Barbell or DB Up Right Rows
WORKOUT VARIATIONS
HOME GYM
For Time:
100 Double Unders
21 DB Power Cleans 35/50 M25/40
21 DB Facing Burpees
100 Double Unders
15 DB Power Cleans
15 DB-Facing Burpees
100 Double Unders
9 DB Power Cleans
9 DB-Facing Burpees
MODIFICATIONS
DOUBLE UNDERS
- Reduce Reps
- Single Unders
- Practice Time Caps
- Double Taps
- Line Hops
- Over-and-Back Dumbbell Hops
POWER CLEANS
- Double Dumbbell Power Cleans
- Single Dumbbell Power Cleans
- Odd Object Power Cleans
BAR FACING BURPEES
- Regular Burpees
- Dumbbell Facing Burpees
*************************************
All outdoor classes are also available via Zoom!
MONDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
THURSDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 6PM
FRIDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
SATURDAY
Outdoor & Zoom- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
