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\
WOD
On the 4:00 x 8 Rounds:
20/15 Calorie Row
200 Meter Run
DESCRIPTION
- Today’s workout is an interval piece that includes 2 monostructural movements
- You’ll complete the 2 stations for time and rest with whatever time remains in the 4-minute window
- Rounds are designed to take around 2 minutes, giving us a rough 1:1 work to rest ratio
- With a good amount of rest built in, the goal is to move with a sense of urgency during the work interval
- Record your time for each interval, as your final score will be the slowest of the 8 rounds
- Rounds begin on the 0-4-8-12-16-20-24-28
GENERAL WARM-UP
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
MOBILITY
Couch Stretch: 1 Minute Each Side
Calf Stretch on Post: 30 Seconds Each Side
STRATEGY + WOD
GENERAL
- With the score being the slowest of the 8 rounds, we’re looking for consistency across the board
- Let’s think of each interval as repeats at about 85% effort
- If we come out too slow, we won’t get the effect we’re looking for
- If we come out at 95-100% effort, we likely will fall off somewhere in the middle rounds
- The goal is to need the rest to sustain that one strong pace throughout
- Two simple things can make a big difference on the rower:
- Start each round with a quick burst to get the machine revved up before settling into your pace
- Get out of the straps quickly and immediately into the run
- Setting the straps to a tension that allows you to not have to touch them with your hands can be helpful with this
AFTER PARTY
Midline A
3 Giant Sets:
50 Meter Double Dumbbell Farmers Carry
25 Meter Single Arm Overhead Carry (Left)
25 Meter Single Arm Overhead Carry (Right)
Rest 2 Minutes Between Sets
Midline B
1 Round:
40 Weighted AbMat Sit-ups
40 Rower Pike-ups or V- Ups
40 AbMat Sit-ups
WORKOUT VARIATIONS
HOME GYM
On the 4:00 x 8 Rounds:
40 Double Unders
200 Meter Run
MODIFICATIONS
20/15 ROW
- 12/9 Calorie Assault or Echo Bike
- 12/9 Calorie Ski Erg
- 15/12 Calorie Bike Erg
- 20/15 Calorie Schwinn Bike
- Increase Run to 400 Meters
200 METER RUN
- 500 Meter Bike Erg
- 250 Meter Ski Erg
- 12/9 Calorie Assault or Echo Bike
- 20/15 Calorie Schwinn Bike
- 150 Meter Air Runner or Trueform
- 15 Shuttle Runs (10 Meters)
- Increase Row to 40/30 Calories