Please note, we have added a Concrete Jungle Gym Class at 5:30 PM on M/T/W/TH. (No more WOD in the Park) we will be working out right in front of the gym!! YAY!! Barbells, YAY!!
Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 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
GENERAL WARM-UP
PVC Warmup
1 Minute Each
PVC Straight Leg Swings (30 Second Each)
PVC Pass Through
PVC Lift Offs
PVC Overhead Squats
PVC Sotts Press
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Calves Foam Roll:1 Minute Each Side
Lower Back Foam Roll:1 Minute
Barbell Throacic Opener: 2 Minutes
WOD
3 Rounds For Time:
400 Meter Run
200 Meter Med Ball Run
10 Power Snatches 95/135M-75/105
DESCRIPTION
- The meat of today’s triplet workout will be the weighted running and moderate power snatches
- We expect this piece to take between 12-20 minutes to complete
POWER SNATCHES
- The big thing we want to nail today is choosing the right power snatch weight
- When fresh, you should be able to cycle at least 5 unbroken reps with this moderate weight
- Within the workout, we’re looking for single repetitions with good technique throughout
- If you can easily touch-and-go the barbell, the weight is too light
- If you have to press the weight out overhead with each rep, the weight is too heavy
- Let’s find a nice balance between those two examples
MED BALL RUN
- The goal of this station is to carry a moderately heavy weighted object for 200 meters
- This should be a load that you can run with for the full distance
STRATEGY + WOD
RUNS
- The most important runs of this workout will be the MB runs
- With the added weight, the difference between a steady run and a crawl is significant
- Move at a pace through each 400 that allows you to attack the 200 meter MB runs
- The weight of the MB on the back has the potential to constrict breathing, which can make every movement in the workout more challenging
- Stay aware of how you are breathing on all movements, but specifically the MB
POWER SNATCHES
- The 10 reps at a moderate weight will best be performed as quick singles
- With the run to follow, look to hold a strong pace between reps
- This gets you started on your 400 meter run a lot faster
- The 400’s also won’t be too fast knowing that we want to smash the Wreck Bag runs
- Steady 400’s to follow are a nice incentive to move through these single power snatches with a sense of urgency
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Hamstrings
- Lower Back
- Upper Back
- Calves
WORKOUT VARIATIONS
HOME GYM
3 Rounds For Time:
400 Meter Run
200 Meter Farmers Carry 35/50 M25/40
100 Meter Walking Lunge
MODIFICATIONS
RUN
- 500 Meter Row
- 1000 Meter Bike Erg
- 400 Meter Ski Erg
- 25/18 Calorie Assault or Echo Bike
- 40/28 Calorie Schwinn Bike
- 300 Meter Trueform or Air Runner
- 30 Shuttle Runs [10 Meters]
MEDICINE BALL RUN
- Sandbag Run
- Empty Sled Push
- Dumbbell, Kettlebell, or Plate Run
- Increase Opening Run to 800 Meters
- Use Following Subs For 800 Meter Run:
- 1,000 Meter Row
- 2,000 Meter Bike Erg
- 800 Meter Ski Erg
- 50/35 Calorie Assault or Echo Bike
- 80/60 Calorie Schwinn Bike
- 600 Meter Trueform or Air Runner
- 60 Shuttle Runs [10 Meters]
POWER SNATCH
- 20 Double Dumbbell Power Snatches (50’s/35’s)
- 20 Single Arm Dumbbell Power Snatches (70/50)
- 30 Odd Object Ground to Overhead
- 30 Kettlebell Swings 35/53
- 30 Slamballs